Wednesday, February 3, 2010
I have been a little random with my blog lately. So many things going on and so many thoughts and ideas floating around in my head. Not a bad thing as long as I start applying them. I love goals and new plans.
Back to P90X...We are in our fourth week which is the "recovery week" . If you read my blogs in the past or know anything about P90X, this is the week your muscles recover and grow and you are still working, but you are focusing on abs and cardio more than anything. So you actually start the week with Yoga X. Jay actually flip flopped the two first days and did Core Synergistics on Monday and Yoga X last night.That is correct...Jay did Yoga X, the whole hour and a half!
I had a P90X workout group last night (showing them Core Synergistics) and when I came home, Jay asked what his workout was tonight and I told him Yoga X, or you can do One On One Patience Hummingbird (the half hour he has been doing). or just stack 10 Minute Trainer Yoga and Stretch, it is up to you Jay. He went in the exercise room and an hour and a half later, came in the bedroom all sweaty and told me he did the X version. What...I could not believe it. He told me all about it in detail and how he loved it. I am so psyched!!! My boy is getting stronger and braver : )
So guys out there...PLEASE try yoga! Jay was in the best mood this morning.
Tonight is Kenpo X, one of my favorites. I love the cardio with some kicks. And I really like all the arm movements. Makes you feel tough!
Have a great Wednesday! I am here for anyone that wants that nudge or any help with exercise and nutrition.
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Thursday, January 28, 2010
This is a video from Team Beachbody. When you begin a fitness or weight loss program, instead of totally relying on the dreaded scales, measure your body every 30days. You will really see the progress you have made. A scale is only a part of the story. Mainly because if you are exercising and building muscle mass, you are most likely gaining a little weight as you are burning fat. Muscle burns fat...it is true.
Another part of the equation...Before pics every 30 days. I am a perfect example of someone who wishes they did not cut their head out of before photo. When you get to a pint where you are so proud of yourself...you want to share everything, including the awful old pics. So PLEASE, Please take those photos. If you are a member of Team Beachbody for example, that pic may be worth $1000 someday. I know several of the past winners. Some have even gone on to win 10,000 or even 25,000!
So ready, set, go...take those measurements and photos : )
BB products and Coach site or to join Team Beachbody for FREE:
Wednesday, January 27, 2010
I am once again just astounded by my husband. Here we are in week three of P90X, and I have seen so many changes in Jay already. AMAZING : )
I gave a presentation on nutrition last night so Jay was left by himself to do "whatever". I just saw him briefly before I rushed out the door at 5:30 and did not get back till a little after 8pm last night. Just in time for Biggest Loser. I entered the house, and it was so quiet. My first thought was that they were hiding somewhere. I put my stuff away and started fixing myself something to eat and still, not a sound anywhere. I realized my four year old was asleep, and my teenager was safely in his room for the night. So where was Jay??? I went to the exercise room and to my surprise was Jay totally rockin' P90X Plyometrics. He was a sweaty mess and actually going faster sometimes than the people on the DVD. WOW! His calves were poppin'. He did not even stop to talk to me, he just kept going. I am so proud of him. He is doing so much better this time.
I ate dinner (kinda late for me) and actually fell asleep watching Biggest Loser
This morning Jay tells me that when he finished, he did some more ab twisters with a weight bar and did some squat reaches with an 8 pound medicine ball. Then he went into watch UK play basketball and was inspired to do 30 wide shoulder push ups....He is on fire!
His arms are really starting to get defined as well as his legs. He is tightening up everywhere. And of course, the last to go on most people is his love handle section, but he is down about 6 inches in a month's time. So, yeah...it is working. And he is injury free.
Today is Shoulder's and Arm's plus ARX. So, I think we will be buying some more weights, because Jay will be upping them I am sure. We can't use the same weights at the same time after all. I am adding TH One On One MB Core Cardio this morning. I love this workout. Short and effective : )
If you are thinking about getting started, stop thinking and do it. It is one of the best thing's you will do for yourself and your family.
email me: email@example.com
Beachbody Products and Coach site: http://www.beachbodycoach.com/artistmom4
Friday, January 22, 2010
I am refreshed and in happy mode! Yoga did what I knew it would and Jay seemed to appreciate it as well. I am in the mood to set some goals today. I am on the cusp of a new fitness level and with that comes the need to up the anty in other areas of my life. I actually did have a new year's resolution and it is a pretty silly one, but I want to be flexible enough to do a split : ) I know, it isn't like I will go out and join Cirque du Soleil, but it is my little personal goal. I also have running goals and business goals that I am working towards.
When you get into shape physically, you start to change mentally too, and you even start attracting people even if they are just to say "wow, you look fit". That triangle there of physical health, mental health, and social health is what it means to have balance and wellness. It does not happen over night, but just feeling better and accomplished makes some of life's little mishaps seem not so bad. This is just what I have learned in the last three years. And more so in the last year. Life is not perfect...if it was, wouldn't we be bored? Because that would mean that the extreme happy moments would not seem so exciting if they they happened on a daily basis. We would have no guage to tell just how great something was.
So I say today...embrace change, welcome the madness called life, and "Don't sweat the small stuff". You can not live someone else's life for them, no matter how bad you want to help. Just tell them you are here for them. Work on yourself and set goals. The stronger and healthier you get means that you are a even better person to lead by example.
Today is Legs and Back plus ARX P90X. A tough but awesome workout. I love to work the calves. I am not a big fan of the pull ups, but just the fact that I can do them makes me happy. I am throwing in One On One Medicine Ball Core Cardio today. Short and effective.
Have a wonderful Friday!!!
Coach site and to order products: http://www.beachbodycoach.com/artistmom4
Thursday, January 21, 2010
P90X is going great for Jay and myself. We did Shoulders and Arms plus ARX last night and we booth "Brought It".
Tonight is Yoga night so I am looking forward to that. Plus, since I will be adding the second workout to my routine after this phase as per the P90X Doubles plan, I am doing some extra today to get my body used to the routine.
But today...I am going to talk food again. It has been my theme this week. I am stupefied everyday hearing what people say about their eating habits. I don't know why it shocks me, but it does.
I heard something last night about a close relative of mine whom I love dearly that was very unsettling. So much that I feel compelled to use this as an example.
I started trying to help this person a few months ago. They are overweight, have some health issues, and knee issues, which I am sure the extra weight does not help. I made them a personal food guide with Michi's Ladder. This is a Beachbody tool that comes with most programs they sell to go along with the various nutrition guides. I started them on a program called Slim In 6 and even did the first workout with them to make sure they were able to handle it. And this person was making strides towards better health. Then, her husband, whom is a bit older than her, got sick and was told by the doctor that he needed to be put on a basic diabetic diet. He is a heavy smoker and just so everyone out there thinks if you are "skinny" that you are healthy...he is very thin and very unhealthy. So, you have this couple now that both have health issues and have both been told by their individual Doctors that they need to exercise and eat better....or else!
They are Schwann food fanatics...and I am not saying that everything is bad from that company. They have lovely packaged chicken breast and fish plus, frozen fruits and veggies. Nothing you can't buy at the local grocery store (I do not call schwanns for the most part convenient, I call it lazy) But this is not the main foods they purchase from them. A little hint: Schwanns appetizers, ice creams, and chili macs and various casseroles...ARE NOT HEALTHY FOODS!
I was told that this person feels it is too expensive to eat like Jay and I and that they can not afford to buy the Slim In 6 for themselves (she had my copy) and her husband would not eat the healthier food so she would have to make two menus.
So their answer...stick to what they are eating with their average Schwanns bill being about 200 dollars a month and start Zumba once a week. Now I think Zumba is great! But, you cannot go to Zumba once a week and say you are exercising. It is not going to get you where you need to be fit wise! I am sorry. But if you are eating fats and more fats and way over your calorie needs...do you really think you are going to lose weight??? Just so I make this clear...No is the answer. Every person in America that wants to be healthier needs to exercise at least three times a week. That is how your metabolism gets faster and burns fat by building muscles. AND...you must, must , must eat healthy!
I do not want to hear that your husband won't eat that stuff because he probably needs it more than anyone since his last Dr visit gave him such a bad report. If you can't get him to eat it...then I guess it is no worse than him starving as opposed to the yuk he eats in his body. Either way it is not good for him and his health is just going to get worse, as well as yours.
So PLEASE do not take this wrong or as a mean rant. I only want to help and state the facts. And listen, I was there just four years ago. I know it is hard, but think how hard it will be when you are in a wheel chair or have full blown diabetes, or you and your spouse is so sick that you can't work to pay for the prepackaged meals you love so much. You can do this and I Will help, every day, every week, every month, and every year!
I promise I will be light and airy with my blog tomorrow...Of course I will because yoga is tonight and that makes it all good : ))
Coach site: http://www.beachbodycoach.com/artistmom4
Tuesday, January 19, 2010
Yay...week two of P90X for Jay and I. Chest and Back plus Ab Ripper X last night. Jay is doing great! He is using the band method for his pull ups and sticking to small weights in this first phase. BTW, I did not even do pull ups at all three years ago when starting P90X. Jay is working hard : ) Tonight is Plyo X.
Over the weekend, Tony was on QVC with P90X. I am only mentioning it because the people that called in (mostly female) shared incredible testimonials and reasons for starting the program. Whether it was that very day purchasing it or had done it already...they were so emotional and all gave me goosebumps. This is another reason why I love P90X. It is the most complete program. The nutrition guide can not be beat. It is a three phase plan because as your body changes while doing P90X, so do your nutrition needs. You actually get to eat more as it goes along : ) Bet Weight Watchers or Jenny Craig does not let you do that. Nothing against these programs at all. These work for some people. I am not going to judge. Whatever works for you. You are starting to see there needs to be change. And that is positive : )
My sister in law is doing this program . Her blog is all about doing this program combined with fitness.(http://thehopefulldisapearingme.blogspot.com/
She is on her third round of WW and loves it.
But for me...I like simplicity. Clean Diet is the way to go. No boxes, no tv dinners, no pastries. Basically, if I can't make it from scratch or just reach in the fridge and grab it in its natural state and put it in my mouth...I don't eat it. There are exceptions like with anything. Like I do use WHOLE WHEAT noodles off the shelf, but they cannot have enriched flour. Read the labels...if it says "enriched" then try something else. All wheats are not created equal. God did not put things on this earth to be "enriched". He gave us what we need : ))
I am posting something a friend put on his facebook page this morning because I think we all need a little tough love from time to time. It is an online chat with Tony Horton that is from October. Please do not think Tony is being a jerk...because he far from that. He explains his demeanor in this note. This is the facts and the proof is in the "belly bling" that people that eat this way tend so proudly display :)
So keep an open mind when reading...and make no judgement on Tony, but listen to what his bottom line is.
this is Tony Hortons take on why people struggle to get results, how we make excuses, and his simplified nutritional advice of 7 things to do NOW FOR 30 DAYS to get you going on the right track to clean healthy eating and living.. this is a tell it like it is, in your face, MUST READ!!!
Tony Horton Says.....
ALRIGHT, SIT BACK, AND RELAX.
LET'S GO OVER A COUPLE OF THINGS.
THERE SEEMS TO BE A GENERAL LACK OF WILLPOWER,
AND THERE ALSO SEEMS TO BE, LIKE CANI SAID, POOR PLANNING.
SHOWING UP TO A PARTY HUNGRY, NEVER A GOOD IDEA, YOU'RE SCREWED.
NOW I COULD SIT HERE AND I COULD TELL YOU LITTLE TIPS ABOUT HOW TO HELP YOU CONTROL YOUR EATING HABITS,
IMPROVE THE QUALITY OF YOUR FOOD, AND I DO IT WEEK AFTER WEEK, MONTH AFTER MONTH,YEAR AFTER YEAR
AND IT SEEMS LIKE THE SAME PEOPLE (I KNOW WHO YOU ARE - YOU KNOW WHO YOU ARE) CONTINUE TO JUST LET FOOD WIN.
AM I CORRECT?
I MEAN, YOU DO THE PROGRAMS, AND YOU COME INTO THE CHAT ROOMS AND YOU GO INTO MESSAGE BOARDS
AND YOU'RE PART OF THE COMMUNITY AND YOU HAVE BEEN FOR YEARS, AND YOU LOSE SOME WEIGHT, AND GAIN IT BACK
THEN YOU LOSE SOME MORE, AND GAIN BACK MORE, AND IT'S JUST A CYCLE THAT CONTINUES.
SOMETIMES YOU TAKE IT SERIOUSLY, SOMETIMES YOU DON'T.
BLAH, BLAH, BLAH!
SAD, BORING AND PATHETIC, REALLY...
YOU BLAME IT ON YOUR PARENTS AND YOU BLAME IT ON WORK
AND YOU BLAME IT ON STRESS
AND YOU BLAME IT ON POOR PLANNING,
OR ON THE WEATHER OR LACK OF SLEEP
AND YOU SORT OF TAKE THE BLAME, BUT NOT ENOUGH TO MAKE ANY CHANGES.
I MEAN, IF IT DOESN'T MATTER
CUZ APPARENTLY IT DOESN'T
CUZ IF IT DID
THIS WOULD NO LONGER BE A PROBLEM FOR MOST OF YOU.
BUT THE SAD FACT OF THE MATTER IS, YOU KNOW WHAT TO DO!
IT'S NOT LIKE THIS COMPANY IS SELLING YOU SOME SILLY WEIGHT LOSS DIET PROGRAM THAT IS ASKING YOU TO EAT FUNKY PORTIONS OF STUPID FOOD FOR THE REST OF YOUR LIFE.
YOU HAVE TEMPTATIONS AND YOU SUCCUMB TO THEM. PERIOD.
NOW MY JOB TONIGHT IS NOT TO SIT HERE AND POINT FINGERS AND CALL YOU NAMES, AND SAY THAT YOU ARE LOSERS.
BUT IT'S TIME FOR A LITTLE TOUGH LOVE PEOPLE.
AS SOME OF YOU KNOW, I'M 50 AND LIFE IS EXTRAORDINARILY SHORT.
I FEEL LIKE I'VE LIVED 10 LIVES ALREADY AND AS WE ALL GET OLDER, IT DOESN'T GET ANY EASIER, UNLESS WE DO THE RIGHT THING.
SUCCUMBING TO TEMPTATION BASED ON OUTSIDE INFLUENCES AND INFLUENCES INSIDE OUR HEADS
JUST MAKES LIFE SUCH A DULL BORING FRUSTRATING DRAG.
IS THIS WHAT WE WANT?
IS THIS GOOD ENOUGH?
BUT WHAT THE HELL YOU GONNA DO ABOUT IT?
BECAUSE CHANGE IS A ***** MAN.
BUT IF YOU WANT THE LIFE THAT I THINK YOU THINK YOU DESERVE, THEN YOU HAVE TO DO THE OPPOSITE OF WHAT YOU'RE DOING.
CUZ I GOTTA SAY, WHEN I SHOW UP TO EVENTS (TEAM BEACHBODY EVENTS OR CAMPS) AND I SEE PEOPLE WHO USED TO BE FIT WHO AREN'T, I JUST THINK, WHAT HAPPENED?
AND I KNOW THE ECONOMY IS ROUGH AND THINGS HAPPEN IN LIFE THAT ARE BRUTAL, BUT SINCE WHEN DOES FOOD SOLVE ANY OF OUR PROBLEMS?
IT MAKES THINGS WORSE!
WE NEED SOMETHING TO MAKE US FEEL GOOD FOR 10 SECONDS, BUT ALL IT'S DOING IS MAKING OUR SITUATION WORSE!
[LisaErin82] Tony__how did you get into fitness? what keeps you going day in and day out? do you take 'breaks' throughout the year?
LISA, GOOD QUESTION.
WHICH TIES INTO THIS TOPIC.
BECAUSE I HAVE TO!
BECAUSE YOU HAVE TO!
BECAUSE THE ALTERNATIVE SUCKS!
MANY PEOPLE IN THIS CHAT ROOM KNOW THAT IT’S TOO VITAL, IT'S TOO IMPORTANT.
IT MAKES LIFE SO MUCH BETTER. NOT TO DO IT MAKES FOR A LESSER LIFE.
SO IF YOU DON'T MIND YOUR LESSER LIFE KEEP ON EATING CRAP BASED ON ALL YOUR LAME EXCUSES.
I GOT INTO FITNESS BECAUSE I WANTED TO LOOK BETTER, I STAYED IN FITNESS BECAUSE I LIKE FEELING BETTER.
I LIKE THE QUALITY OF MY LIFE TO IMPROVE, BECAUSE I UNDERSTAND THAT EXERCISE AND EATING RIGHT DOES THAT.
I LIKE BEING FIT AND I LIKE BEING HEALTHY.
I UNDERSTAND THE IMPORTANCE OF THOSE THINGS
I ALSO UNDERSTAND THAT TO ACHIEVE THEM, I HAVE TO EAT RIGHT AND EXERCISE AT LEAST 6 DAYS A WEEK
MY POOR EATING HAS DIMINISHED LESS AND LESS OVER THE LAST FEW MONTHS.
I'VE ALMOST CUT CHOCOLATE OUT. WHICH IS HARD FOR ME.
I NOTICE THAT WHEN I GET TO THAT ROUGH PATCH OF 2 OR 3 WEEKS WHEN I'M TRYING TO GET OFF OF ANY KIND OF A PARTICULAR BAD FOOD HABIT THE CRAVINGS GO AWAY AND I FEEL BETTER MORE OFTEN.
I SLEEP BETTER.
MY DIGESTION IS BETTER.
MY ENERGY IS UP.
MY MOODS ARE UPBEAT AND POSITIVE MORE OFTEN.
BTW, FOR THOSE OF YOU THAT ARE STRUGGLING WITH YOUR DIET (WHICH I KNOW IS PROBABLY MORE THAN 11 OF YOU)
IF YOU NOTICE YOU'RE STRUGGLING IN LIFE, GUESS WHAT?
THAT STRUGGLE COMES WITH WHAT YOU PUT IN YOUR MOUTH FIRST, NOT VISA VERSA
ONE CAUSES THE OTHER.
IT'S NOT COINCIDENCE THAT YOUR WACK DIET IS PART OF YOUR WACK LIFE.
EVERYBODY READ ME?
ANYBODY THINK I'M TALKING TO THEM DIRECTLY?
HOW DOES THAT FEEL?
KINDA CRAPPY, RIGHT?
AS DR. PHIL WOULD SAY
HOW'S THAT WORKING OUT FOR YOU?
WHEN THIS CHAT IS OVER TONIGHT I WANT YOU TO WALK AWAY WITH SOME THOUGHTS IN YOUR HEAD THAT MIGHT NOT EXIST AFTER A NORMAL CHAT.
ONE THOUGHT OR QUESTION I SHOULD SAY IS... WHAT AM I GONNA DO ABOUT IT?
BECAUSE RIGHT NOW YOU'RE NOT DOING ANYTHING.
YOU'RE JUST LETTING LIFE PUSH YOU AROUND.
SUPER LEAN, SUPER RIPPED, SUPER HEALTHY, SUPER STRONG PEOPLE DO EVERYTHING RIGHT.
PEOPLE THAT ARE PRETTY RIPPED, PRETTY HEALTHY, PRETTY STRONG, DO MOST THINGS RIGHT
PEOPLE THAT ARE NOT OVERWEIGHT, NOT UNHEALTHY, BUT LOOK OK DO ABOUT HALF OF THE IMPORTANT THINGS RIGHT.
I COULD KEEP GOING BUT YOU UNDERSTAND WHERE I'M HEADED.
3 MONTHS AGO, I WAS DOING MY 90/10 % PLAN AND THAT WAS PRETTY GOOD, YOU KNOW, 6 PACK, ETC.
BUT WHEN I CLEANED IT UP MORE, I'M JUST LEANER AND I FEEL BETTER.
IT WORKED FOR ME
AND I DON'T MISS THE CHOCOLATE.
YOU KIDS NEED A PLAN.
ANYBODY WANT A PLAN RIGHT NOW?
FREE OF CHARGE?
NOW THIS PLAN IS SO SIMPLE IT'S GONNA FREAK YOU OUT!
YOU HAVE YOUR PIECES OF PAPER AND WRITING UTENSILS READY?
AT THE TOP OF A PIECE OF PAPER WRITE THIS;
I, [WRITE YOUR OWN NAME] HEREBY DECLARE THAT I WILL FOLLOW THE TONY HORTON FOOD PLAN FOR THE NEXT 30 DAYS.
I'M GONNA GIVE YOU KIDS THE HARD CORE VERSION NOT MODIFIED VERSIONS OF THE FOOD PLAN.
OK, PICK UP YOUR PENCILS AGAIN.
FOR THE NEXT 30 DAYS I WILL NOT EAT WHITE BREAD OR ANYTHING MADE WITH ENRICHED FLOUR OR PROCESSED FLOUR
SEE YA LATER!
I WILL GREATLY REDUCE MY DAIRY INTAKE.
AND FOR SOME OF YOU NO MORE DAIRY!
NO MORE PIZZA WITH A TON OF CHEESE!
NO MORE MILK!
NO MORE ICE CREAM!
GO BUY SOME ALMOND MILK OR RICE MILK.
OR I'LL SMACK YA.
NO MORE CARBONATED BEVERAGES.
NO MORE PEPSI.
NO MORE COKE.
NO MORE 7 UP.
NO MORE SPRITE.
NO MORE DR. PEPPER.
NO MORE DIET PEPSI.
NO MORE DIET COKE.
NO MORE ZERO COKE.
NO MORE MOUNTAIN DEW.
WATER AND TEA ONLY!
IF YOU'RE A COFFEE PSYCHO, 1 CUP A DAY.
SHUT UP AND DO IT!
AT LEAST 2 OF YOUR MEALS A DAY THERE'D BETTER BE VEGETABLES ON YOUR PLATE.
1 MEAL A DAY, THERE'D BETTER BE FRUIT.
HERE'S HOW YOU'RE GETTING YOUR PROTEIN.
NUTS, BEANS, FISH, TURKEY, AND CHICKEN.
SHUT UP AND DO IT!
GET OFF THE RED MEAT FOR A WHILE.
I DON'T CARE ABOUT LEAN RED MEAT.
JUST GET OFF OF IT!
FOR THE FIRST 2 WEEKS OF YOUR 30 DAY PLAN
WRITE IT DOWN!
WRITE IT DOWN!
"OH, BUT TONY, THAT'S SO HARD, IT TAKES TIME, WHAT IF I FORGET A PEN? WHAT IF I'VE LOST MY PAD OF PAPER TO WRITE DOWN WHAT I'VE EATEN? DOES THAT MEAN I HAVE TO WRITE DOWN EVERYTHING IN MY SALAD? WHAT IF THERE'S AVOCADO, PEPPERS, MUSHROOMS, NUTS, IN DIFFERENT KINDS OF SALAD, DO I HAVE TO WRITE IT ALL DOWN?"
SHUT UP YOU WHINY LITTLE BI*****!
IF YOU WANT TO LIVE LARGE AND YOU WANT THIS MICROSCOPICALLY SHORT LIFE OF YOURS TO BE WORTH SHOWING UP FOR
THEN YOU'LL MAKE A PLAN.
YOU'LL DO WHAT I SAY AND THINGS WILL BE GOOD!
OR YOU'LL KEEP DOING WHAT YOU'VE BEEN DOING AND THEN YOU'LL JUST BE WHAT YOU ARE RIGHT NOW, OR WORSE.
THIS COUNTRY HAS TURNED INTO PRE-ROME, AND THE EMPIRE'S ABOUT TO COLLAPSE.
THE ONLY WAY WE CAN BEGIN TO TURN IT AROUND IS TO START TAKING CARE OF OURSELVES FIRST, SO THAT WE HAVE THE ENERGY AND ENTHUSIASM TO TAKE CARE OF THE REST OF THE CRAP THAT IS GOING SOUTH IN OUR LIVES.
POOR EATING HABITS AND LACK OF PHYSICAL MOVEMENT HAS TURNED THE VAST MAJORITY OF US INTO WHINY LITTLE CRY BABY LOSERS.
FAR TOO MANY PEOPLE ARE LIVING IN THIS STATE OF QUIET DESPERATION.
IT'S LIKE JOE THE PLUMBER...
THE GUY, AND NOT TO GET POLITICAL, BECAUSE IT'S NOT POLITICAL AT ALL.
HERE'S A GUY PRETENDING TO BE A PLUMBER
WHEN HE'S ACTUALLY AN UNLICENSED CONTRACTOR WHO DOES PLUMBING, PROCLAIMING THAT HE HAS THE MONEY TO BUY THIS $250,000 PLUMBING BUSINESS, WHEN IN ACTUALITY THE PLUMBING BUSINESS IS ACTUALLY A $100,000 PLUMBING BUSINESS. HE STILL OWES BACK TAXES AND HE MAKES LESS THAN $40k A YEAR. JOE IS MAKING THINGS UP TO MAKE A POINT.
SO JOE THE PLUMBER NEEDS TO READ LAW #5
GET REAL JOE!
WE HAVE TO STOP PRETENDING THAT LIFE IS SOMETHING OTHER THAN WHAT IS ACTUALLY HAPPENING TO US.
THE POINT I'M TRYING TO MAKE FOR THOSE OF YOU THAT ARE STILL A LITTLE CONFUSED IS THAT WE HAVE TO TAKE CONTROL OF OUR LIVES. THE ONE THAT IS HAPPENING, NOT THE PRETEND ONE.
WE HAVE TO TAKE CONTROL OF OUR EATING.
WE HAVE TO STOP THE FANTASY VERSION AND START BELIEVING IN THE REAL ONE.
WE HAVE TO STOP PRETENDING THAT THINGS ARE GOING TO GET BETTER BECAUSE WE JUST BOUGHT A NEW CRYSTAL, OR OUR PALM READING WENT WELL, OR SOMEBODY ELSE'LL DO IT FOR US, OR IF WE JUST HOPE OR PRAY IT'LL GET BETTER ON ITS OWN.
IF YOU ARE NOT HAPPY, IT'S BECAUSE OF YOU!
IT'S JUST YOU.
YOU AND NO ONE ELSE.
NOT YOUR HUSBAND, NOT YOUR WIFE.
NOT YOUR PARENTS.
NOT YOUR WORK.
NOT THE WEATHER.
NONE OF IT.
IT'S YOU AND THE INFORMATION OR LACK THEREOF, INSIDE YOUR BRAIN.
THE MORE YOU KNOW, THE MORE YOU CAN DO
I CAN GET IN HERE AND SHOW YOU LITTLE TRICKS ABOUT HOW TO EAT BETTER OR DO PUSHUPS ON YOUR KNEES BUT THE FACT OF THE MATTER IS SUCCESS IS A DEEPER MORE PROFOUND LOOK WITHIN.
ARE YOU WITH ME PEOPLE?
CAN YOU DIG IT?
IF YOU STICK WITH THE SIMPLE PIECES TO THAT PUZZLE OR THAT PLAN, WEIGHT WILL COME FLYING OFF.
YOUR BODY WILL CHANGE.
I DON'T WANT YOU TO COUNT CALORIES.
I WOULD LIKE YOU TO EAT SMALLER MEALS.
I WOULD LIKE YOU TO NOT EAT A COUPLE HOURS BEFORE YOU GO TO BED.
I ALSO WANT TO SAY THAT THERE'S A LIST IN LIFE.
THE GOOD LIFE LIST
GETTING 7 1/2 TO 8 HOURS OF SLEEP. IT'S NOT LIKE YOU HAVE TO PASS AN EXAM TO KNOW HOW TO DO THAT
EXERCISE 5_6 DAYS A WEEK. IT'S NOT LIKE YOU HAVE TO ASK FOR PERMISSION FROM SOMEONE ELSE.
YOU JUST DO IT!
EATING FRUITS, VEGETABLES, WHOLE GRAINS, AND LEAN PROTEIN AND NOT ALL THE OTHER GARBAGE IS HOW YOU STAY HEALTHY.
THAT’S NOT ROCKET SCIENCE.
YOU KNOW, STUFF LIKE BRUSH YOUR DAMN TEETH TWICE A DAY.
FLOSS ONCE IN A WHILE.
DON'T BLOW OUT YOUR CREDIT CARD SO YOU CAN'T PAY IT OFF.
CHOOSE PATIENCE OVER RAGE.
BE IN THE MOMENT.
ENJOY THE JOURNEY.
DON'T BE ATTACHED TO THE OUTCOME.
DON'T SWEAT THE SMALL STUFF, BECAUSE IT'S ALL SMALL STUFF.
OPEN THE DOOR.
TRY NEW THINGS.
CHANGE IS GOOD.
SURROUND YOURSELF WITH LIKE_MINDED, UPBEAT, GOOD HUMORED PEOPLE.
OKAY, HERE'S THE BOOK OF THE WEEK
IT'S CALLED "MADE TO STICK"
THIS BOOK WILL HELP YOU FORMULATE NEW HABITS, THAT STICK.
THE AMAZING THING ABOUT EXERCISE AND EATING WELL...THE OUTCOME. IF YOU'RE CONSISTENT.
IT'S THE SAME FOR EVERYONE.
I KNOW I GOT ON MY BOX NICE AND TALL HERE TODAY BUT I JUST HATE SEEING SMART PEOPLE MAKE THE SAME MISTAKES
OVER AND OVER AGAIN.
IT'S GOT TO BE FRUSTRATING.
WHEN IT COME TO HEALTH AND FITNESS (IN GENERAL) THERE’S 3 GROUPS OF PEOPLE.
THE FIRST GROUP IS, PEOPLE WHO DON'T KNOW BETTER.
THEY HAVEN'T COME ACROSS THIS INFORMATION YET. THEY'RE STILL BUYING INTO WEIGHT WATCHERS, NUTRISYSTEM, HERBAL LIFE AND OTHER PROGRAMS THAT WORK AS LONG AS YOU USE THEM.
BUT I DON'T KNOW ANYBODY WHO'S BEEN DOING WEIGHT WATCHERS FOR 15 YEARS.
THEY’RE "WEIGHT LOSS ONLY" PRODUCTS THAT ARE TEMPORARY FIXES.
THESE SAME FOLKS ARE BUYING STUPID AB CHAIRS, AB LOUNGES AND SOME ROTATING PUSHUP STANDS. THIS STUFF IS SUPPOSED TO CHANGE YOUR ENTIRE BODY?
GIVE ME A BREAK!
THEY DON'T KNOW BETTER SO THEY GET TO BE STUCK.
THEN THERE'S CATEGORY 2
PEOPLE THAT COME HERE AND UNDERSTAND THAT EXERCISE HAS TO HAPPEN 5_6 DAYS A WEEK. VARIETY WORKS!
THERE HAS TO BE INTENSITY AND CONSISTENCY.
THESE PEOPLE ALSO UNDERSTAND THAT HEALTHY FOOD IS PART OF THE EQUATION. WHEN FOLKS IN CATEGORY 2 DISCOVER THIS INFORMATION THEY UNDERSTAND IT'S IMPORTANCE LIKE AIR AND WATER AND LIVE IT.
FAR TOO MANY PEOPLE (THERE ARE SOME OF YOU THAT ARE IN THIS CHAT ROOM) ARE IN CATEGORY 3
PEOPLE WHO KNOW BETTER BUT AREN'T WILLING TO APPLY THE INFORMATION.
IT'S LIKE KNOWING HOW TO BREATHE BUT DECIDING TO CONSTANTLY HOLD YOUR BREATH TO BE MISERABLE.
IT'S SUCH A BUMMER.
THIS GROUP OF PEOPLE ARE THE SADDEST OF ALL.
NOT FROM MY PERSPECTIVE, BUT FROM THEIR OWN.
DOES THIS SOUND LIKE IT MAKES SENSE TO ANYONE IN HERE?
[Neeeena] If I say "yes" will you not call us b*tches anymore?
NEEENA, I'LL CALL YOU WHAT I WANT
AND I MEAN IT IN THE NICEST MOST LOVING CARING POSSIBLE WAY.
AND LIKE DR. PHIL WOULD SAY
SO HOW'S THAT GOING FOR YOU?
[Neeeena] ok then dude, you're getting a "nice and most loving caring " email.
SO WE KNOW OUR PLAN, CORRECT?
WE KNOW WHAT TO DO, RIGHT?
WE'RE GONNA DO IT RIGHT?
THE END RESULT WILL BE AWESOME!
YOU CAN ALL HAVE WHAT I HAVE AND I'M NOT THAT SMART.
I JUST FOLLOW THE RULES.
I'M LIKE SCOTT FIFER.
JUST FOLLOW THE RULES
ALRIGHT, KIDS, THAT'S IT
THAT'S IT, I'M OUT
SEEYA IN 2 WEEKS
Let me know what you think!
Coach website: http://www.beachbodycoach.com/artistmom4
Friday, January 15, 2010
Ok, Jay and I had been pretty sore the last couple of days...I will admit that. So, what is the cure for achy muscles??? I will give you a hint, it is not whining about it : ) Stretching and Yoga is the correct answer. You start out thinking yeah right, like this is gonna help. About 5 minutes into it you start feeling a change. Yoga has been called the "Fountain of Youth" and I am a believer. I was not always. In fact, it pains me to say that my first time I did P90X three years ago, I always opted for Stretch X over Yoga X. Looking back, how stupid was that? Well if you have done P90X then you know that Tony slips yoga into just about every routine so I really do not know what I was afraid of.
I welcome yoga and challenge everyone to at least try it. You may still not like it, but anything positive is worth trying once.
Jay although a bit rough due to not being able to coordinate watching Tony and getting into poses at the same time, hung in there like the champ he is proving to be. Again, it is a learning period.
I am happy to report that Jay and I both woke up much less sore. There is a website on the internet that you can try out yoga for free. It should be linked on the Today Show website. Try it, you may like it!
Tonight is Legs and Back plus Ab Ripper X. One of my favorites, I tend to sweat so much during this one and always feel like I totally "Brought It".
Coach Site: http://www.beachbodycoach.com/artistmom4
Thursday, January 14, 2010
Wowy...Achy breaky arms. You would think I would be used to this, but everytime I start a new round of P90X I feel like I did the first time I did it. We did Shoulders and Arms plus Ab Ripper X.
Jay kicked booty once again. He used smaller weights, which at this point is great. This week is a learning week. In order to have perfect form you sometimes need to start out using less weight to get the movement down. Remember that form is fundamental to the workouts. If it is off, then you are not getting the full benefit of the program. I keep saying this but I am so proud of Jay for not trying to do more than he should right now. He knows it is working because every morning when he wakes up, he is sore as all get out : ) I am afraid this is why people end up quitting sometimes. But, the soreness you feel in the beginning gets better on some level. As you get stronger and are able to do more as you master the moves you have new pain...keeps you on your toes. And it is not for everyone.
Some folks might just want a less intense cardio/strength training program, which is great. But if you are not a little sore at times, then it may be that your muscles are getting too used to the same movements during the routine you are doing. However, if you are exercising at all, then you get a gold star in my book : )
Bottom line..."Do your best and forget the rest" (Tony Horton).
Today is Ahhhh....Yoga X day. Jay and I both need this BAD! I am sure I will not hear any complaints from him about a stretch type of routine. Although Yoga can be trying sometimes getting locked into the positions, it makes you feel like a new person. It gets a bad rap, even I had to be convinced.
Wednesday, January 13, 2010
Whoo...boy...I watched my husband kick some booty last night! Yeehaw. It was his first time doing Plyometrics X. He rocked it. The first two sequences he was like...oh this isn't so bad I am not even sweating. By the time sequence 3 started he was like...seriously??? Reality set in and bit him in the hiney : ) This workout is like not for your casual exercise fan. You are doing moves that an athlete would do when training. In a word...AWESOME!
Jay took the high road since it was his first time and did some of the modified moves and he was great. He listened to Tony and hung in there. So day two of operation P90X restart is in the books.
Tonight is Arms and Shoulders plus Ab Ripper X. I have to say, my arms and parts of my chest are still sore from Chest and Back day Monday, but I will "Bring It" like a champion.
This program is the real deal like you hear all about in the infomercial. It will change your whole outlook on home fitness. It does not mean you don't have to go to the gym anymore. Gyms are great for people that can find the time and have an instructor or personal trainer to help. This is just another option you can add to your workout regimen or do by itself.
Any P90X, exercise, or nutrition questions...email me: firstname.lastname@example.org
Or visit my coach site for product info: http://www.beachbodycoach.com/artistmom4
Tuesday, January 12, 2010
Jay made it through his first time doing P90X Chest and Back. I don't think he was quite expecting that many types of push ups and pull ups/chin ups, but he did an excellent job : )
He did just what he was supposed to do, he challenged himself and when it got too much for him he reverted back to standard push ups and did less reps in round 2. It was so much fun working out with him. He did not compete as some men do (and women) he just took care of business. We laughed and grunted...a small curse now and then and we both talked back to Tony. It was all good.
Then, came Ab Ripper X. It has been some time since Jay had done this workout. We both had been doing Rev Abs for so long...it was kinda a shock for him. But, he hung in there and for the most part was able to do the workout. The thing is, even if you workout 6 days a week, your body gets used to the same motions and movements doing a program or regimine. That is what is so great about P90X. The muscle confusion you hear about on the infomercial gets the job done. If you just did crunches or sit ups all day in the same angle or position, you won't get very far in your fitness level. Even going from a round of P90X to Rev Abs you feel muscles in different places. And that is a good thing. Change is good! You are not doing just cardio or just strength training. You are doing athletic trining, kick boxing, yoga, weights or bands, cardio...the whole nine yards. The P90X program works all the angles and really takes your fitness level to a higher standard. You just keep going and make new goals.
Today will be the first time Jay tries Plometrics X. This is a tough one. It is a workout that a professional athlete would do. But once you get through it and get stronger...BOY do you love it !
Jay is learning this week and so far so good. He is pacing himself and listening even asking me questions about his form, which is fundamental to any exercise movement. Quality not quantity. I am proud of him for that.
So until tomorrow...start thinking about what you can do to get more active. Take the stairs, walk, and please think about what you are eating!
Picture the inside of your body and what it looks like.
Biggest Loser tonight too!!! NBC 8pm
Monday, January 11, 2010
Today is what i call "Fresh Start Monday". It is the perfect day to stomp away those Monday blues. Start a goal, no matter how big or small.
Back in October, my husband had to stop his P90X program due to a little knee injury. A perfect example of when Tony says pick a weight that is challenging, but don't put stress on a weak spot is good sound advice. Just because Tony Horton and his workout pals are lifting 45's...does not mean you won't do the job with 5's, 8's. or 10's. Be careful and listen to what he says in the dvd's...males and females.
So today, My husband Jay and I are starting up P90X again. I am in the middle of another Beachbody program called Rev Abs. I love it, but somewhere in the middle of the holidays and company I ended up doing random workouts. And I am okay with that, but I am going to continue with Rev Abs, because I was loving my results. This means that I will be doing the Doubles program in P90X. Two workouts a day. It mainly is so you get a cardio in the AM and do P90X later, or vice versa, but there is a good amount of cardio mixed into Rev Abs so I am making that my first workout. In the evening I will do P90X with Jay. We will be following the Classic program in P90X together.
He is at the point that he needs a little push and after we talked, he thinks doing this together will do the trick. Remember, he used to not even want me in the room : ) So I call this progress!
I will be posting my blog again in hopes that it will help others get inspired to get up and move their bodies. I believe very strongly in fitness and healthy nutrition and the fact that it adds years to your life.
The Beachbody company, along with top notch personal trainers have created the most awesome programs out there today and have a program for everyone of all ages. They gave me the tools to change my life and I gave myself the motivation to carry through. You are responsible for your own life!
Everyone had the power in them to make this change. You do not have to be a workout beast, you just have to make little changes that become big changes.
I hope that I can help you too! There is no goal too big or small.
If I can be of any help to you email me: email@example.com
Or visit: www.beachbodycoach.com/artistmom4
Thursday, October 15, 2009
I was recently asked by someone who is wanting to get started on their journey to lose some weight about a "free trial" she received. It was for a bottle of Acai pills that are guaranteed to help you lose weight. The thing is that there is a key word in those ads for all those pills people tend to ignore or only read what they want to read. "Help"...meaning "to give assistance" not do it for you.
And honestly, it is not REALLY the folks putting out these ads and pills fault. The one's that say "help", well, that is all they can do.
When I started my fitness and nutrition journey, I began taking green tea pills. And I really, and honestly can not tell you if they have done me a bit of good. I do know that eating better and getting off my glutius maximum (butt) definitely did the job. I still take these pills, but for the health benefits that green tea and the other ingredients of the pills effect the body. Also, there is something to be said for the "Placebo" effect when it comes to health and fitness, as long as it is doing no harm to you.
There are no "magic pills" that you are going to take daily and your fat percentage and weight is going to evaporate with. You cannot take a couple pills and go to Mcdonalds and have a Big Mac and then it just "be gone" because you took the pills. Your body does not work that way.You may see a difference on the scale, but it is more than likely some water gain and it will come back!!!
I can not stress enough the fact that you have to have both exercise and good nutrition to make a permanent dent in your goal. This is how God made the body. If he did not want us to enjoy being active, then we would look like a jello figure.
The Good News
There are some healthy benifits of many of the ingredients in some of these "magic pills"
Acai Berry can't solve all your weight problems. But it can help you in your quest for a slimmer body. To gain positive results, you must take some effort and reduce your food intake and do more exercises; otherwise Acai Berry won't be of much help.
Harvested in the rainforests of Brazil, acai tastes like a vibrant blend of berries and chocolate. Hidden within its royal purple pigment is the magic that makes it nature's perfect energy fruit. Acai is packed full of antioxidants, amino acids and essential fatty acids. Although açaí may not be available in your local supermarket, you can find it in several health food and gourmet stores (often in juice form). A new product featuring the unsweetened pulp is now also available, and I highly recommend that you choose this form of acai.
A remarkable concentration of antioxidants that help combat premature aging, with 10 times more antioxidants than red grapes and 10 to 30 times the anthocyanins of red wine.
A synergy of monounsaturated (healthy) fats, dietary fiber and phytosterols to help promote cardiovascular and digestive health.
An almost perfect essential amino acid complex in conjunction with valuable trace minerals, vital to proper muscle contraction and regeneration.
The fatty acid content in acai resembles that of olive oil, and is rich in monounsaturated oleic acid. Oleic acid is important for a number of reasons. It helps omega-3 fish oils penetrate the cell membrane; together they help make cell membranes more supple. By keeping the cell membrane supple, all hormones, neurotransmitter and insulin receptors function more efficiently. This is particularly important because high insulin levels create an inflammatory state, and we know, inflammation causes aging.
Green tea is rich in catechin polyphenols, particularly epigallocatechin gallate (EGCG). EGCG is a powerful anti-oxidant: besides inhibiting the growth of cancer cells, it kills cancer cells without harming healthy tissue. It has also been effective in lowering LDL cholesterol levels, and inhibiting the abnormal formation of blood clots. The latter takes on added importance when you consider that thrombosis (the formation of abnormal blood clots) is the leading cause of heart attacks and stroke.
Studies show that green tea helps you lose weight by increasing your body's metabolism. Beta oxidation is the process of burning of fat. Green tea helps to convert the stored fat in to energy. Thermogenesis is the process of increasing the metabolic rate of the body. This helps to burn fats faster.
So you see...there are benefits that science is finding all the time. However, the theory that taking these pills or drinking them in liquid form are going to make your tummy go completely away for good...no science in that theory.
If you have seen "The Biggest Loser" (TV show), do you really think they would put themselves through all that if there was just a "magic pill"? Think about that.
"Proper diet and an effective exercise program will be key to wringing the most out of green tea fat burner."
This comes straight from an ad for a green tea pill.
Wednesday, October 14, 2009
1. Which of the following does NOT raise HDL (good) cholesterol?
2.Which food below contains the most protein?
B)2tbsp Peanut Butter
C)1cup Baked Beans
D)1cup Cottage Cheese
3.True or False: Cholesterol-free crackers are a healthy alternative to baked potato chips
4.If you consumed one less tablespoon of sugar in your coffee each day without changing anything else in your diet, you would lose ________ pounds over a year.
5.Consuming low-fat yogurt has been associated with many health benefits. Which of the following is NOT one of them?
A) Protects against weight gain and type 2 diabetes
B) Reduces the risk of high blood pressure
C) Reduces the risk of osteoporosis
D) Aids in the metabolism of food into energy
E) Improves memory and concentration
6.Which of the following foods is HIGHEST in calories?
A.) 1/2 cup granola cereal
B.) 1/2 cup dried fruit
C.) 1/2 cup fried rice
D.) 1/2 cup regular ice cream
7.True or False: Meat, chicken, fish, milk, nuts, tofu, bread, cereal, pasta, and vegetables are all sources of protein.
8.Which of the following activities burns the most calories per 1/2 hour?
B) Watching TV
C) Preparing Dinner
9.Currently, what percentage of total calories in American diets come from beverages?
10. What vitamin can only be obtained by sunlight and supplements?
1. B- although Salmon does NOT increase HDL cholesterol levels, it is an excellent source of omega 3 fatty acids, which help to decrease inflammation in the body and therefore lower the risk of heart disease. Red wine, tofu, exercise, and a healthy body weight have all been shown to increase HDL levels.
2. D- 1cup of Cottage Cheese contains 30grams protein; 3oz of Steak contains 27grams Protein; 2tbsp of Peanut Butter contains 9grams Protein; 1cup of Baked Beans contains 14grams Protein. Meat, poultry, and fish are NOT the only food sources high in protein!
3. False: Just because a food product is cholesterol-free does not mean that it is healthy; it can still be loaded in fat and calories. Food products can only contain cholesterol if they are made with an ingredient of animal origin. However, fat can be present in both animal and plant-based products. Therefore, crackers are not necessarily healthier than baked potato chips. For example, 10 generic cholesterol-free crackers may contain 150 calories and 7.5grams of fat, while 10 baked potato chips may only contain 85 calories and 0.75grams of fat!
4. D- 5 pounds. There are close to 50 calories in one tablespoon of sugar. If one consumed 50 less calories everyday over an entire year (without changing anything else in their intake or physical activity) they would lose 5 pounds
5. E-Improve memory and concentration are not considered benefits of consuming yogurt. However, consuming yogurt has been shown to help protect against weight gain and type 2 diabetes, reduce the risk of high blood pressure, reduce the risk of osteoporosis, and aid in the metabolism of food into energy. These benefits can be attributed to the fact that yogurt is rich in calcium, riboflavin, protein, vitamin D, potassium and vitamin A, just to name a few.
6. dried fruit (260 calories), granola (165 calories), fried rice (135 calories), ice cream (130 calories)
7. True- 1 ounce meat, chicken, fish, nuts, or tofu (7gm protein), 1 cup milk (12gram protein), 1 slice bread (3gm protein),
3/4 cup cereal (3gm protein), 1/2 cup cooked pasta (3gm protien), 1 cup raw vegetables (2gm protein)
8. A-Vacuuming is the most calorie burning activity of the four listed. In a half-hour, a 150pound (70kg) person would burn 85calories vacuuming, 36 calories watching TV, 74calories preparing dinner, and 36 calories kissing. A good idea is to double-task and therefore double your calorie expenditure. If you are going to by lying around on the coach watching TV, you might as well be kissing someone in the process to burn an extra 36 calories!
9. B. Americans currently consume 20-30% of their total calories from beverages. It should be more like 10-15%. If those beverages are sweetened and calories taken in are not burned off, then the body stores them, and your weight increases.
10. C- Vitamin D-Five minutes a day outside of sunlight on your hands and face give you your daily amount of vitamin D needed.
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Wednesday, September 23, 2009
Back in the swing of things! Still adjusting to being a bit under the weather, Jay is still pushing play as usual. Set backs are tricky things that can really get the best of you sometimes. But, you just have to remember that you have to get the best of the set back. Jay is in week 5 of P90X so he has the beginning phase under his belt, so that was a plus. He was starting to see results, enough to make him jump back in and "Bring It". Mama is proud once again!
But not everyone may be at that stage. Whatever stage of fitness you are in, it is important when you have a set back, whether it be from an injury, illness, or even a life event, that you do get back into the routine...once you are feeling up to it. Not everyone has the same gage on that. You know your body and you have to be the one honest with yourself as to when to get back.
He is able to do things I was not able to do at this stage my first P90X round a couple years ago. He is feeling good and is looking forward to the next two months. Makes me very happy.
I have been watching "The Biggest Loser" the last couple of weeks. What a season. Sometimes, I feel their pain like is my own. They are so brave for putting themselves out there and recognizing that it has to be done. I swear, they work harder than any of us normal exercise fanatics. I am in awe of them, really. This show is the best show on TV hands down. It not only shows that you can pick yourself up and dust yourself off and change to a healthy lifestyle, but it does it in the right way. Nutrition, the fitness, the psychological aspect...the whole package. If Jillian Michaels seems "mean" sometimes, it is because she cares like a mama who knows if she does not succeed by helping this person, then she is partly responsible for putting them six feet under. Tough love baby! I love how Jillian and Bob are a tag team this season. It is like the super forces for fighting obesity have united. I love it.
Kudos to every contestant on that show. It is not the money, you can see and hear it in there faces and voices. It is their life they are fighting for.
I know, Dancing With The Stars is awesome too. And it really whips those stars into shape. And as far as cardio...gotta love dancing. I do it all the time. I have Dvr-d mine, but please, if you have not seen Biggest Loser, just watch it once. It will truly inspire you! Tuesday at 8pm.
Tonight is Chest Shoulders Triceps plus Ab Ripper X tonight for Jay. His arms are really shaping up. His triceps are looking awesome.
Since I am in my last recovery week, I am doing KenpoX, which I love.
Until next time...Have a Fit-Fabulous Day!!!