Tuesday, June 16, 2009

How to Lose Fat: Easy & Stress-free

A simple article on the fundamentals of getting healthy. This article is well-rounded with advice on training, nutrition and supplements from a 'real-girl' perspective. She advocates training 3 times a week, and eating clean; a program that is stress free is the only program that will work for you. If you find yourself stressed, anxious or worried about training or nutrition, then it's not the program for you.

Monday, June 15, 2009

Full Body 2

Today's image from: www.thatsfit.ca Ask A Fitness Expert: How Do I Get Rid of Arm Fat?

Second week on my new total-body program instead of a split-body program and I'm feeling energized and strong. I love feeling the way my legs move as I'm walking now- I used to shut out the mind-body connection when I was outside the gym beacuse I HATED my body so much. I'm coming around.
So last week was three rounds of full body 1 on alternate days (tues/thurs/sat) and cardio on alternate days (30 min walk mon/30 min walk wed/60 min walk fri).
This week I'm into phase 2 of the program designed by Pam Mazzuca, Bsc. CAT(C) out of my Oxygen Magazine. Here it is:

Total Body 2 (25 minutes) Do each of these in succession (perform one set of each, one after the other) and repeat the entire giant circuit three times.
Dumbbell Bench Press
Incline Dumbbell Row
Plie Squat
Lateral Raise
Triceps Kickback

Got my heartrate up and I really enjoyed a new routine this week. Mixing it up weekly has been keeping me engaged and excited. I hope to continue this good feeling. In fact, I've realized that in the past month, I've been working out to manage stress and anxiety and to feel better on the inside. This is different motivation than I had since January 2008 when I was working out soley for the purpose of external benefits. Could I be back in the saddle?

Missed the first week?
What's coming next week?
Wanna see the entire program?

Wednesday, June 10, 2009

New Program- Full Body 1

My split routine for the last 8 weeks has really straightened out my exercise addiction- only once a day has become comfortable and reasonable again. I wasn't anxious or stressed about only exercising once a day and so I think a more healthy pattern of activity is starting to fit on me again. Gosh- more than a year after that fitness competition I'm finally getting back into a healthy, balanced schedule. It takes time to heal.
I'm now on a 6 week full body routine which alternates between 3 different total body circuits which I modified from one I found in an old Oxygen magazine. This one took slightly less than 30 min and got my heartrate going.
Total Body Workout 1
3x / week on alternate days, needs only dumbbells
Dumbbell squats
Push Ups
Bent Over Dumbbell Row
Shoulder Press
Hammer Curl
Jump rope (60 seconds)
Complete this entire circuit 3x one after another using 12-15 reps

Again this took less than 30 minutes, so when I was done, I hopped on the treadmill for some light, low impact cardio walking (20 min).

Wanna see the next week?
Or the week after?
How about the entire program?

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