Couch Potato to 5k

I will be the first to admit. I used to not be  runner.  Over the years I have tried running.  I finally was able to get to the point where I am a runner.  Do I run every week. No, not in the summer.  But the spring, fall and winter, I am all about running. Now my path to becoming a runner was not an easy one, but I had a little help.  I found this amazing program called Couch potato to 5k.

Before iphones, or podcasts you had to time yourself and it was a little messy and a lot to remember, then podcasts came out and  you could download the podcasts for free and those were amazing. Now there are apps for this.  However you do this, it is a very easy plan to follow.  The great thing about these are, you can repeat weeks if you need too.  You go at your own pace or follow the plan exactly if you are able.  I was one that ended up repeating weeks sometimes multiple times.  If I could not get through a day without stopping running, I would repeat that day the next time I ran.  (trust me I did this A LOT)  Do not get discouraged.  Keep trying.

Now, I can easily run 5 miles plus.  Though I am one of those people that after around 45 mins, I get really bored running.  I start bartering with myself.  It is quite a comical conversation. "If you just run another mile, than you can do 5 less push ups, if you stop you have to do 5 more." "Why are we still running, no one is watching, you can stop... no keep going, just go to the next bridge, you can do it"  Those are some snippets.  Funny convos.  I am my worst enemy sometimes.   Some days the hardest part of my run, is just getting out of the door.  I know the first 3-5 mins are going to be my hardest.  My body takes some time to get accustomed to the run.  My muscles are tight, my lungs hate me, but once that first few minutes are up. I get into a rhythm, my breathing evens out and I really enjoy the run. I enjoy the feeling I get from the run.  Most people will tell you the hardest part of running is getting out the door.  So throw on those shoes and just do it.  Just force yourself to get out there.  Even if you end up walking part of the running section in this Couch Potato to 5k run, still do it.  Just by attempting this, you are better than someone sitting on the couch being a couch potato.

The schedule

Week	Workout 1	Workout 2	Workout 3
1	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
2	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
3	Brisk five-minute warmup walk, then do two repetitions of the following: Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes)	Brisk five-minute warmup walk, then do two repetitions of the following: Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes)	Brisk five-minute warmup walk, then do two repetitions of the following: Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes)
4	Brisk five-minute warmup walk, then: Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)
5	Brisk five-minute warmup walk, then: Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 3/4 mile (or 8 minutes) Walk 1/2 mile (or 5 minutes) Jog 3/4 mile (or 8 minutes)	Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
6	Brisk five-minute warmup walk, then: Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 3/4 mile (or 8 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 1 mile (or 10 minutes) Walk 1/4 mile (or 3 minutes) Jog 1 mile (or 10 minutes)	Brisk five-minute warmup walk, then jog 2-1/4 miles (or 22 minutes) with no walking.
7	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
8	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
9	Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).	Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).	The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

Have a very fit day!

Insanity

I am about to embark on the Insanity videos after mastering this one.
and boy does this one hurt.


To get the details go to: http://www.self.com/fitness/workouts/2012/02/insanity-workout-slideshow#slide=1

Have a very fit day!

Healthy recipe -Avocado Corn Salsa

http://www.webmd.com/food-recipes/avocado-corn-salsa?ecd=wnl_dab_072512&ctr=wnl-dab-072512_ld-stry_1

This colorful salsa comes together in a snap with avocado, frozen corn and ripe tomato.

Servings: 2

Yield: 2 servings

Total Time: 10

Prep Time: 10

Recipe Ingredients:

1. 1/2 avocado, diced
2. 1/2 cup thawed frozen corn kernels
3. 1 plum tomato, chopped
4. 2 teaspoons chopped fresh cilantro
5. Lime juice, to taste
6. Salt, to taste

Recipe Steps:

1. Combine avocado, corn, tomato and cilantro in a small bowl. Add lime juice and salt to taste.

Recipe Nutrition:

Per serving: 99 calories; 6 g fat (1 g sat, 0 g mono ); 0 mg cholesterol; 12 g carbohydrates; 3 g protein; 2 gfiber; 75 mg sodium; 326 mg potassium.

Nutrition Bonus: Vitamin C (17% daily value).

Carbohydrate Servings: 1

Exchanges:1/2 starch, 1 fat

Special Health Considerations:

Healthy Weight - Low Sodium - Low Cholesterol - Low Sat Fat - Low Carb - Low Calorie - Heart Healthy - Diabetes Appropriate - Gluten Free Diet

Have a very fit day!

Sample Crossfit work out at home

Have a very fit day!

Walking workout: Calorie-begone bursts

Walking workout: Calorie-begone bursts

Get ready to turn your typical walking workout into supercharged steps by adding a few smart strength moves. You'll burn fat, tone muscle and peel off pounds, all in only 30 minutes. It's the easiest shape-up ever!
By Caroline Bollinger

The workout
Trainer Abbie Appel, creator of the DVD Step Strong and Stable, designed this fun, effective get-lean routine to help you firm up and slim down—fast! The do-anywhere program consists of five mini walk-burst-tone circuits. Breeze through them without a break up to four times a week on nonconsecutive days to look sexy head to toe in only one month.

Walk Begin each circuit by hoofing it for four minutes at a brisk pace. Step to it!

Burst Move directly into a one-minute high-intensity drill. Pick one of these high-energy moves, or freestyle: Try doing jumping jacks, running in place with high knees—anything that gets your blood pumping and fat burning! Adding these little energy surges may fight flab 36 percent better than a steady-paced stroll, a study at the University of Guelph in Ontario found. Take that, fat!

Tone End each circuit with a stop-and-tone move. Do two sets of the indicated reps to get a leg up on a fitter physique.

Technique tips
Amazing arms Wave good-bye to jiggle! Swing arms front to back, elbows bent, keeping shoulders relaxed.

Awesome abs A firm, flab-free belly can be yours. Concentrate on engaging stomach muscles as you move.

Tight tush For maximum fanny firming, head for hills and squeeze those glutes as you push off your rear foot.

Lean legs Lengthen your stride to recruit your inner and outer thigh muscles. Then bring on the hot shorts. Yeah, baby!

For more on this visit: http://www.self.com/fitness/workouts/2008/04/slimming-walking-bursts-slideshow#slide=1

Have a very fit day!

Medicine Ball Interval Workout

Medicine Ball Interval Workout (stolen from http://pumpsandiron.com/2012/05/31/medicine-ball-interval-workout/)

Set an interval timer (download one as an app for free on your iPhone) for 50 seconds of work, 10 seconds of rest, and 30 rounds total. In other words, repeat the following sequence 5 times, doing each of the 6 moves for 50 seconds. Take a 10-second break in between each move. Remember to push yourself and do as many repetitions of each exercise in the 50-second interval as you can. This workout, like any, is only as hard as you make it.

1. Medicine Ball Burpees: This is a regular burpee, only holding on to a medicine ball the whole time. Squat down, placing medicine ball on the ground in front of you, carefully jump back into a plank position, jump back up to squatting, then stand up and jump with your arms (and medicine ball) in the air.
2. Sit ‘n Reach: Lay on back with arms stretched overhead, holding on to your medicine ball. Lift the medicine ball forward as you sit up, keeping arms straight, and lift it straight above your head as your body comes into upright sitting position. Lower medicine ball as you lay back down.
3. Russian Twist: Sit with legs elevated, leaning slightly backwards, and twist from right to left, bringing medicine ball from one side of your body to the other. If you’re using a 6-lb ball like I was, make it challenging by leaning back a little farther than you normally would and really twisting as far as you can.
4. Basketball Jump Squats: Squat down, bounce the ball off the ground, jump up (like you’re taking a jump shot, but not really) with arms overhead and land back in a squatting position.
5. Medicine Ball Plank: A plank. On a medicine ball.
6. Toe Tap Soccer Drill: A slight variation on high knees, tap one toe gingerly on top of the medicine ball then jump onto your other foot and do the same. If you find yourself kicking the ball all over the place, just do high knees, making sure your feet are coming up high enough to clear the top of the medicine ball.

Have a very fit day!

Only you stand in the way of you!

Have a very fit day!

CrossFit work outs

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. The program delivers a fitness that is, by design, broad, general, and inclusive. CrossFit's specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.
The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. The same routines are used for elderly individuals with heart disease and cage fighters one month out from televised bouts.  The scale load and intensity are just adjusted; there is never  changing of the  program.

These are timed exercises where you are competing against yourself.  They range from 20 minutes to an hour depending on where you go.  They are usually located in a warehouse type of building.  Not a lot of glamour, no tv's and always smells like sweat!

So if you want a down and dirty work out that will get you into AMAZING shape super quick, this is it.  Find a crossfit gym near you.  They are popping up all over!



Have a very fit day!

Your stomach is not a trash can

That is all!

Have a very fit day!

Keep a food diary

For those of you who read my blog, you know I preach, "Keep a log/diary of your food and exercise".  It is not hard and becomes a habit.  It is so easy today to do this, with smart phones/internet and all of the fun weight loss apps.  Loseit, Fitnesspal. Nike, etc.  Find one that fits into your life and use it.  I personally use loseit.  I love it, but I know other use other kinds and loves those too.


USA today had a great article about "Women who keep a food journal, don't skip meals and don't eat out lunch at restaurants very often lose more weight than dieters who don't follow these practices, a new study shows."

Hope that articile will help drive my point across that you have to be accountable to you.  ONLY YOU CAN LOSE THE WEIGHT YOU GAINED!  ONLY YOU!  Remember it took more than a few weeks to gain.. it will take more than a few weeks to lose.  Do not give up!  Keep pushing through.  You will get there with dedication and determination and a lot of hard work!

You can do it/ leg work outs!

You may think ""I cannot do this" But I promise you, that you can.  It may burn, but the burning is calories going bye bye, when complaining does nothing for you at all.

Here is a fun leg work out :)

Remember: YES YOU CAN!

Have a very FIT DAY

Eat Less Crap

I know I know you are probably tired of me cramming down your throat to eat less crap. But you really are what you eat.  Try it for a week.  If you eat healthy one week, you will have tons of energy, if you eat like crap, your energy level will be lower, and you will not feel so hot.  I know when I have eaten too much sugar the day before.  My work outs are HARD, my energy level is not where it should be.  Listen to your body. It tells you a lot. (see a recurring theme here in my posts huh?)

So here is a little image I snagged from my friend that I thought was cute and informative:

Think before you eat.  That is half your battle.   The other half is getting your body moving.  Cleaning, yard work, walking or more intense activities.  Does not matter what, as long as you eat right, and move your body, you are on your way to being a very fit you!

Here is a link to some low impact work outs


Have a very fit day!

Eating the right portions

Most people think they need to eat until they are stuffed to be satisfied, but  NOOOOO you only need to eat what your body needs.  Your body will tell you.  When you are craving something like fish or steak, your body is telling you it needs something. For me it is protein.  If I crave spinach, my iron level is low. Listen to your body.  It tells you what it needs, if you are willing to listen.

So first, LISTEN to your body

second, EAT SLOWLY.  It takes 20 mins for your brain to recognize your belly is full.  Drink a glass of water before you eat, then eat slowly.  Savor every bite.

third, as your self WHY AM I EATING?  Are you eating because you are hungry, or bored, or upset about something.  Make sure you are eating because you are actually hungry and not just thirsty.

Fourth, EAT ENOUGH CALORIES.  Starving yourself is counter productive.  If you eat less than 1200 calories a day, your body starts to store your fat.  That is right, stores it.  Makes you fatter.  Did not know that huh?  So eat enough calories.  Break up your calories in multiple meals and only eat when you are actually hungry (see #3)


Here is a good site with tips on how to feel full longer, for those of you that like that full feeling.



And I leave you with a work out too.. CRAZY!

Have a very fit day!

Picking the right choice

Picking the right choice is not as hard as you think it might be. It's just about training yourself to give you what you need. Craving sweets. Eat some fruit. Craving salty and sweet eat fruit with nuts/cheese. Much better for you. Think about what you put in your body. You'll be happier you did!



Have a very fit day!

High Intensity (HIT) Triangle Work Out

High Intensity(HIT) Triangle Work Out

Start with a 10 count and work your way down from there:

DO 10 Pushups, and then do 10 squats

Drop and do 9 pushups then stand and do 9 squats.

Continue this pattern until you reach one of each

At the end of this exercise you will have done 55 each pushups and squats.

Do this workout three times a week at the end of any regular exercises you do.  The next week try to start with higher number of beginning reps-11 or 12-and work down from there.

There are many exercises that work well done as high intensity exercise when paired together and done triangle style.  The main thing to remember is that there should be no rest in between sets.  It is important to keep as good pace and good form through out.

You can also add weights to these exercises, but as they are meant to be done quickly and with minimum fuss, start with no weights and work your way up to them.

Some good HIT pairs to use are

Lunges and squat jumps: do 10 lunges and then 10 squat jumps-continue down to one of each.

Burpees: this one exercise has so many variations it is impossible to list them all, but one of the most common and most effective is a combination of pushup and squats.  Complete as many as possible of this one exercise in 30 seconds, then rest for 60 and do twice more.

Push ups (any variety) and crunches (also any variety)

These high intensity exercises are only limited by your imagination.  Just keep your body moving!

Crash diets

I am not a fan of crash diets. They work for a short term but are not designed to be a lifestyle change. Want to lose weight? Then you will have to make lifestyle changes. I know that sounds horrible. No one likes change. But if you do it slowly then you can do this. Hello the weight didn't appear over night. So you are not going to lose over night either. Nor should you.

Start simple

- Walk every day for 30 mins.

- Cut out one bad food a week and replace it with something healthy. Mine was I cut french fries and ordered fruit instead. Rough choice but someone always ordered fries and would let me steal 5 and those 5 would be eaten slowly and truly appreciated.

- Eat breakfast!

- Once you start seeing some progress. Make your work outs harder. Do videos, start jogging. Increase your time of your work out or do two a day just keep that heart rate up.
Cut our alcohol it's horrible for you. If you have to have something drink one. And only one (and not nightly either)

- Lift hand weights. Muscle burns more fat and burns while you are sitting at your desk or on your couch.

Bottom line. Become the new you that you want to be by making changes to who you are. You will not get anywhere if you expect to change without changing how you eat and work out. You must have both to keep the weight off and be fit. And losing weight is about being fit. Not skinny! Crash diets only get you skinny then you yoyo back to your original weight. Make a commitment to yourself and stick with it. You can become that person you want to be with hard work and discipline.


Good luck and have a very fit day!

Tank Top Arms

Have a very fit day!

Boot camp work out

I totally stole this from: http://exercise.about.com/cs/cardioworkouts/l/blbootcamp.htm

Boot Camp Workout

This boot camp workout leads you through 10 high intensity strength and cardio exercises designed to challenge your strength and endurance while burning lots of calories.  The workout moves quickly, taking you from one exercise to the next with little or no rest.  Take breaks when you need to, but try to keep your heart rate up.  Many of these moves are advanced, so modify whenever necessary to stay safe and avoid injury.

Precautions
See your doctor before trying this workout if you have any injuries, illnesses or other conditions.

Equipment Needed
Dumbbells, an exercise ball, a medicine ball and a mat.  You can also do this workout without any equipment.

How To

• Warm up with 5-10 minutes of light cardio (walking, marching in place, etc.)
• Perform each exercise one after the other for 30-60 seconds, modifying as needed.
• Complete all ten exercises for a 10 minute workout, or repeat the series 2-3 more times for a longer workout.
• Cool down with 5-10 minutes of light cardio and stretching
• Sip water throughout the workout
• Monitor your intensity - RPE should be between 6-9.

Squat-Thrusts  Stand with feet together.  Squat down and place your hands on the floor next to your feet.  In an explosive movement,  jump feet backwards into a push-up position, jump feet back between hands and stand up.  Perform 10 reps, march in place for a few seconds and repeat 10 more reps.

Slow Pushups Begin in pushup position on a ball or floor.  Perform 4 pushups, abs in and back straight.  On the 5th pushup, lower halfway down and hold for 4 counts.  Push back up and repeat the series - 4 regular pushups and 1 half hold.  Repeat for 30-60 seconds.

Plyo-Jacks   Begin with feet together and jump up, taking feet out to the side while circling arms overhead and land in a squat.  Jump up and bring feet back together, circling arms back in. This is just like a slow jumping jack, but really use power when pushing up into the jumps. Repeat for 30-60 seconds.

Walking Lunge  Start at one end of the room, holding weights if desired, and step forward with right leg.  Bend both knees to 90 degree angles, lowering body into a lunge (keep front knee behind the toe).  Bring the left foot forward and step into a lunge.  Continue lunging, alternating legs for 30-60 seconds..

Jumping Jacks with Front Kicks    Do one jumping jack.  After you jump the feet back together, bring the right knee up and snap the foot out in a front kick (don't extend the leg all the way, but keep a small bend in the knee).  Do another jumping jack and kick with the left foot.  Continue for 1 minutes, alternating jumping jacks and kicks.

Wall Sit with Chest Squeeze  Hold a medicine ball (or just press the hands together if you have no equipment) and slide down the wall until your thighs are parallel to the floor while squeezing the ball.  Hold this position and keep pressure on the ball as your straighten the arms out in front of you and slowly pull them back in.  Repeat the chest squeezes in and out for 30-60 seconds and stand up.

Ski Jumps  Stand with feet together.  Bend the knees and jump to the right as far as you can--think of jumping laterally rather than vertically.   Land with soft knees and immediately jump laterally to the left.  Repeat for 30-60 seconds.

March in PlaceAren't you tired?  Take a few seconds to catch your breath.

High Jogs    Stand with feet together and hold arms straight out in front of you at mid-torso level.  Jog in place, bringing knees high enough that they hit your hands (don't lower hands!).  Repeat for 30-60 seconds.

Triceps Dips Sit on a chair or bench with hands next to the hips.  Lift up and take the hips forward, just in front of the bench.  Bend the elbows and lower down until elbows are about 90 degrees.  Squeeze the triceps to push back up and repeat 30-60 seconds.

Pushups/Side Planks  In pushup position (on knees or toes), perform one pushup.  As you come up, shift weight to left arm, twist to the side while bringing the right arm up towards the ceiling in a side plank.  Lower the arm back to the floor for another pushup and then twist to the other side.  Repeat for 30-60 seconds. Enjoy and have a very fit day!

Swimming

Swimming is a great form of exercise and a great one to do in the summer while enjoying the outdoors. It's easy on the joints and cools you off from a hot summer day!

So while you are enjoying the beach or pool with friends. Get in the water and do some laps. Exercise and fun all at once!


Have a very fit day!