Jess was home, so I knew I better seize the moment if I wanted a workout OUTSIDE!
I took Kona girl on a 4 mi. run up Mars Hill. She had fun chasing birds and squirrels,
and pulling me up the trail! (She wasn't into taking a photo!)

I LOVE being outside (when the stars align to let me do so.) And I
know I need to take every opportunity while the weather is still nice.

Nothing feels better than guzzling down a huge glass of ice water
after a run! MMMMM! :)

Then I made myself a protein shake...
-Water, blueberries, 1/2 banana, 2 frozen apricots, 1 spoonful of vanilla low-fat yogurt, and 1 heaping scoop of protein powder. y u m m y.

P.S. I REALLY need to update my ipod!!!!!!

15 min. on revolving stairs

Yoga

....I haven't done much else lately it seems!

Tomorrow night I'm going to try a new class I just heard of -Plyo yoga. It sounds scary hard, but just what I need...because....

I seriously want this hard body back.
k- SERIOUSLY. I can't stop laughing at this photo!!!!!
phewww.....(What was I doing!?)

Y O G A

(sketch found on web)

It was a great hour. I was sore from yesterday and needed some good stretching. As I was getting more and more relaxed, I was very thoughtful... I went visiting teaching today, and was recalling a quote from Sis. Beck, "...A woman who treasures motherhood on earth will treasure motherhood in the world to come..." It made me think about how this life really is the time to prepare to meed God... That we aren't going to get to heaven and automatically be 'perfect' - Have a perfect temperament, a perfect love for our spouse, be a perfect mother, or have a perfect BODY... I used to think this was true.... but after thinking about Sis. Beck's quote - why wouldn't that be a universal thought -and apply to every aspect of our lives - including how we treat and think about our bodies?? Are we being good stewards with what we are given? That's a tough thought for me. - Eating right and exercising and having a positive body image can be hard -but I really like looking at it this way... Just a thought!

30 min. revolving stairs = T I R E D.

so, I only did ONE round of:

(10) pull-ups
(10) push-ups
(20) hamstring curls, lying on back w/ exercise ball
(24) reverse lunges (alternating legs)
(25) reverse sit up
(25) crunches

stretch

*L U N C H*

Protein shake (just powder & water)
Salad: Mixed greens, spinach, sun-dried tomatoes, roasted corn, craisins, carrots, red cabbage, cilantro, (two grape tomatoes from garden), deli meat (turkey) and a raspberry vinaigrette dressing

WOW. It has really been this long. :( I feel it. And so does my boo-tay. That's really not fun. I am back up to 125lbs. Ideally I would like to be 118 or so. I am in a rut and trying to get out!!!

Today I eased back into things by doing yoga. It was so great. I think my body is meant to do yoga to function properly. But boy, was I a shakin' doing some of the poses!!!

And then I went and did a pull-up and was very proud of myself. I'm trying to learn how to do those kipping pull-ups - but am really shy at the gym...don't want to look silly trying something new. Get over it!

Yesterday's workout: (no time today)
30 min. on treadmill - running/walking - changing the incline and speed. Crazy how adding incline can really make a difference. My legs were sore.
Dinner tonight: Red leaf lettuce, spinach, cucumber, carrots, sun-dried tomatoes, basil tomato feta chese w/ an Italian dressing. Very tasty.

The workout:

4 mile run

stretch, roller (ouch), (20) ball passes (between hands and feet) for abs.
--------------------------------------------------------------------------------------------------------------
Picture taking of the food has to come back so I can be honest with myself - I've been in denial (and lazy) for WAY too long!

Breakfast:
Oatmeal w/ 1/2 banana, strawberries, raisins & cinnamon















snacked on















Lunch:
Spinach w/ broccoli, avocado, cherry tomatoes topped w/ raspberry vinaigrette. Chicken breast, apple slices (and some orange slices)















Snacked on
(w/ a handful of bbq chips)















Protein powder mixed w/ water con ice.















Dinner:
pasta w/ homemade sauce.
totally last minute... Need to plan better!

3 mile run
-------------
YOGA

4 mile run - 34 minutes.
I was a huffin' & puffin' at the end!!
Then a nice HOT shower and sit in the steam room. A big treat.

My Saving Grace Today

Repeat (4) times, as quickly as you can:

-(20) wall balls - 15 lb. medicine ball - this killed me - I switched to a lower weight for the 3rd and 4th rounds
-(20) telehops
-(15) regular push ups
-(10) pull ups

YOGA CLASS...it was a hard one, but recharged me.

(25) sit-ups on ball
(25) ball roll outs
(25) ball passes
(25) crunches, legs on ball

YOGA CLASS

40 min. on stair climber (rotating stairs)

(20) wall balls
(24) walking lunges w/ 15lb. weights in each hand
(20) squats on balance board
REPEAT 3 TIMES

(12) bar pulls -each arm
(15) push-ups -legs on exercise ball
(20) hamstring pulls
(12) russian twists w/ medicine ball - on exercise ball
REPEAT 2 TIMES

Monday's Workout

(30) telehops
(24) walking lunges w/ medicine ball - rotate torso to the side that is lunging
REPEAT
(10) pull-ups
(15) dumbbell chest press on ball - 15lb. in each hand
REPEAT
(12) shoulder flyes 12 lb. in each hand
(15) kettle bell swings w/ 20lb. weight
REPEAT
(12) triceps on ball w/ dumbbell 10-12lbs
(12) push ups on exercise ball
REPEAT
(24) incline bicep curls -(alt. arms, 12 each arm) 15lb each arm
(20) hamstring pulls on exercise ball
REPEAT
(30) scissor legs, side to side w/ ball
(25) crunches
REPEAT

YOGA CLASS

This is a fun one

5 min warm up run on treadmill - 6.5 speed 2% incline

(20) kettlebell swings w/ 20 lb weight
(15) leg.... each leg (I have to look up what this is called)

REPEAT

(20) squats w/ 15 lb bar - raise over head as come up from squat
(15) incline push ups (feet on exercise ball)

REPEAT

(15) traveling squats, stepping to the left, (15) stepping to the right w/ band around calves/knees
(15) bicep curls -w/ exercise band

REPEAT

(20) hamstring curls - feet on exercise ball
(25) crunches on ball, holding 16lb ball

REPEAT
--------------------------------------------------
YOGA CLASS

(3) mile run, start speed 6.5
First 10 min. incline of 2.0
Next 8 min. incline 0
For 2 min. each run at speed of:
6.6, 6.8, 7.0, 7.2
Last min. 8.0
3 min. cool down

Ab workout
Complete these exercises and REPEAT
-25 Stability ball roll outs
- 15 Pike Crunches
-15 Stability Leg Drop Pass
-25 Ab crunch w/ stability ball
-26 scissor legs, alternating ball side to side

This is a great one. and FAST!

1. 12 bar pulls - each arm (Tia, this is what you showed me...is that what you'd call it?)
2. 15 push-ups on exercise ball. Click here for demo.
REPEAT
1. 24 telehops (alternating jumping lunges)
2. 24 walking lunges w/ 15lb weights in each hand (or whatever you want) Click here for demo...except 'walk' - alternating legs
REPEAT
1. 12 reps tricep dumbell extensions. Click here for demo.
2. 12 reps - side dumbbell raises. Click here for demo.
REAPEAT
1. 12 pull-ups (weight assisted). Click here for demo.
2. 20 wall balls
REPEAT
1. 25 Stability ball crunches. Click here for demo. I like to hold a medicine ball/weights in my hands.
2. While holding a stability ball, rotate it side to side (in a twisting motion) while bicycling your legs - 24 times.
REPEAT