Catch Up!

Good Morning America:

* I am most proud of a friend for trying to be the best person she can!
* I am grateful for Erin, O.C., their beautiful girls for inviting me to celebrate Thanksgiving with them.
* I am enjoying in life hitting the weights really hard!
* I am committed to growing professionally.
* I love and miss Karen Smith and I know she loves and misses me too!

Notes:

* Yes, I have fallen off course this holiday week. The plan is to get back to it until Xmas week. 3 week push!!
* Today"s blog covers Wednesday, (Thursday I took off), Friday and Saturday.
* Still stay tuned for Exercise pictures!
* I have to admit that I'm trying not to spend $ at the grocery store to clean the kitchen out, so when January stage hits I will only keep only the set items for the diet in the kitchen. Not everything is my typical diet.

WEDNESDAY

Aha! Day:

Aha! The Biggest Loser Episode "Where are they now." Is worth taking the time to watch. Very inspirational!

Metabolic Demand:

1. Squat Jumps
2. 1 leg jumps
3. DB squats

1. Front lunge and weave
2. Skater
3. Side lunge throw weight over shoulder

Weights: 8-12 reps

* Free Weight Squats - 5 sets
* Leg Press - 5 sets
* Drop Lunges - 5 sets
* KB swings - 5 sets

Cardio:

* Gauntlet Intervals 30 min.

THURSDAY

Question and Answer Day:

* Question: PLEASE SEND QUESTIONS!

FRIDAY

Exercise Day:

Seal - Total body workout with an emphasis on core muscles

1. Lying on your back with legs up and arms up OH (overhead)
2. Roll onto your stomach keeping the arms and legs elevated
3. Continue rolling to return to your back.
* Avoid using momentum to accomplish task!

Cardio:

* Road Bike 60 min.

SATURDAY

Metabolic Demand:

1. Push up rows
2. Squat and curl
3. BOSU travel with MB touch

1. Double Arm Pulldown
2. Step back and Curl
3. Step back and Row

Weights: 8-12 reps

* Low Row - 5 sets
* Lat pulldowns- 5 sets
* Pull ups- 5 sets

Cardio:

* Incline walking/running intervals 30 min.
- warm up 1% incline 5.0 mph 5 min.
- walk 15% incline 3 mph 1 min.
- run 15% incline 5 mph 1 min.
- alternate for 20 min.
- cool down 1% incline 5.2 mph

* Pilates 50 min.

SUNDAY

* Thermal Yoga - 30 min.

Good Night, Good Luck:

* I have given my support.
* I learned more things I want and don't want in life.
* Today has enhanced my life by teaching.

Thoughts:

Okay, did you notice? No nutrition journaled. Yes, I have it, well, part of it. I'm not going to embarrass myself by listing the days but here is the approximate totals:

Wednesday - 3,159 calories
Thursday - 2,936 calories (not too terrible since they say most Thanksgiving meals total 5,000)
Friday - 3, 523 calories
Saturday & Sunday - Didn't calculate

* Nadia and I have been rocking the workouts. Things like leg pressing in the 500s, but with all this intense metabolic work the metabolism goes through the roof and in return creates a ravenous appetite. The art of it all is finding a balance with working out intense and proper nutrition to control the appetite. This balance is what I seek to establish before the new year so I can continue to workout intense but get not only the aerobic and strength benefit, but also the weight loss benefit.