Wednesday Dec. 9th, Thursday Dec. 10th & Friday, Dec. 11th

Good Morning America:

* I am most proud of completing 6 weeks of 4x a week Metabolic Demand!
* I am grateful for Nadia helping me accomplish this goal.
* I am enjoying in life helping others try to achieve their goals.
* I am committed to a great workout weekend!
* I love myself and will prove it by being a little selfish in 2010 to accomplish these goals.

Notes:

* I decided to take Friday off and workout on Sunday instead.

Aha! Day: Steps to a Fresh Start!

1. Eat smart
* try new foods
* cook dinner more often
* eat breakfast daily
* snack more healthfully
* eat more whole grains
2. Be fit
* Get heart rate up daily
* Just move!
3. Live well
* Spend time with family and friends
* Find fun
* Discover a purposeful pursuit that motivates you

Metabolic Demand: Legs

1. Rainbow Split jumps
2. Box Jumps
3. MB OH bench travel

1. BOSU knee jumps
2. Roll to Stand
3. BOSU fast feet

Weights: Legs 8-12 reps

* Smith Machine Squats - 4 sets
* Leg Curls - 5 sets
* Leg Extensions - 5 sets
* Cable Glute Extensions - 5 sets

Cardio:

* None

Question & Answer:

What exactly is a Whole Grain?

Grains are made up of three parts: the bran, germ and endosperm. The bran is the high-fiber outer coating. The germ is the protein- and nutrient-dense portion. The endosperm is a source of carbohydrate along with some protein. A grain is "whole" if these three parts have been left intact. If it's processed (e.g., cracked, rolled or cooked), it's still considered a whole grain if it retains its original balance of nutrients. When grains are refined the bran and germ are removed (taking many nutrients with them), leaving just the endosperm. Examples of a refined whole grain are white flour or white rice (though usually white rice is enriched to replace some of the nutrients stripped during processing.)

Metabolic Demand: Back & Biceps

1. Explosive DB alt. rows
2. Burpie pullups
3. Squat with Bicep bar throws

1. Squat and bar rows
2. Split Lunge Runner
3. Seal

Weights: Back & Biceps 8-12 reps

* Hammer Strength Low Row - 5 sets
* Cybex Lat pulldown- 5 sets
* Straight arm pressdown - 5 sets
* Back Extensions - 5 sets
* DB bicep curls - 5 sets

Cardio:

* Stationary Bike 30 min.

Exercise Day:

MB Backboard Toss: Tossing a 12-20 lb. medicine ball to hit a basketball backboard. 20 reps

Good Night, Good Luck:

* I have given my advice.
* I learned that things need to be done for yourself or it may not stick.
* Today has enhanced my life by hearing stories from my clients!

Thoughts:

* It was nice to realize that I have been through 6 weeks of intense training so I shouldn't be surprised to be a little worn out. One more week, then a week off - just hang in there! However, it makes me contemplate the next stage since it has been a little much on some days to also get cardio in on top of the metabolic demand workouts and the weights. Stay tuned to see the solution!