"Determination gives you the resolve to keep going in spite of the roadblocks that lay before you." - Denis Waitley
Today's Update:
I had lots of family time yesterday which was fun, but I was unable to finish up my workout yesterday. But today I can!
Today's task: Workout
Butt Bible
Day 37 of the Butt Bible program is the Butt Bible Upper Body Level 3 workout.
I wasn't able to finish my Lower Body Level 3 workout yesterday, so I finished it up today.
I started the Butt Bible Upper Body Level 3 workout today, but wasn't able to finish. I'll finish it up tomorrow and my schedule will be back on track on Tuesday.
Link to Information about the Butt Bible:
http://30daystoimprove.blogspot.com/2013/02/looking-ahead-next-30-day-challenge.html
Link to Day 1 of the Butt Bible:
http://30daystoimprove.blogspot.com/2013/02/day-1-butt-bible-dvd-february-23rd.html
Link to workout DVD from:
http://www.amazon.com/The-Butt-Bible-Disc-Set/dp/B005KCIQQS/ref=sr_1_1?ie=UTF8&qid=1361133164&sr=8-1&keywords=butt+bible
Quote from:
http://www.brainyquote.com/quotes/keywords/keep_going.html#sPSK6dZGmBjAFcUB.99
Sunday, March 31, 2013
Beach Body Bootcamp Shopping List
I have never specifically restricted my caloric intake, so this portion of the Beach Body Ready month will be very interestin. I have never been such a poor eater but I have my moments of eating too many refined grains, sugars, and fats. Post partum, I feel that my eating habits have not been very good so this guidance on meals and snacks might get me heading back in the right direction. It will be interesting to get more of a sense of how many calories are in the food that I eat.
There are some substitutions that I might make in these recipes since I don't like black olives for example and I don't drink coffee so I won't be adding instant coffee to the recipe that calls for it. I am also not into marshmallows so I won't be making the Indoor Raspberry S'more. If you do like marshmallows, I don't know if this snack is such a good idea. I mean it calls for 1 marshmallow and then you have the rest of the bag to tempt you.
Shopping list for the recipes listed in the magazine, Fitness May 2011:
Breakfast Ingredients (300 calories)
Mushroom and Asparagus Quiche (No crust) with toast and orange
Eggs (9 for the week's breakfasts), Asparagus (1/2 cup), Mushrooms (1/2 cup), Swiss Cheese (1/4 cup shredded), Whole Grain Bread (3 slices for the week's breakfasts), Orange
Lemon Raspberry Fruit Salad
Part-skim ricotta (1/4 cup), raspberry jam (1tsp.), Fresh Raspberries (1 cup), Lemon zest (1 tsp.), Lemon Juice (1 Tbsp.), Honey (2 tsp.), Sliced Almonds (2 tbsp.)
Breakfast Peach Cobbler
Peach (1), Whole wheat flour (1 Tbsp), Cinnamon (1/2 tsp.), Granola bar (90 calories) (1 bar), Low fat Greek Yogurt (1/2 cup)
Baked Eggs with Herbs, Melon and Toast
Lowfat Milk (2 tbsp.), Fresh Chives (1 Tbsp.), Fresh Basil (1 Tbsp.), Fresh Melon (1 wedge)
Banana-Nut Protein Pancakes
Banana (1), Rolled-oats (1/4 cup), Low Fat Cottage Cheese (2 Tbsp.), Vanilla Extract (1/2 tsp.), Walnuts (2 tsp. chopped), Maple syrup (2 tsp. + 1 tbsp.)
Waffles with Blueberry Syrup and Turkey Sausage
Frozen Whole-grain waffles (2), Frozen unsweetened blueberries (1/2 cup), Turkey Sausage Link (1)
Tex-Mex Tofu Scramble
Firm tofu (3 oz.), Olive Oil (1 tsp.), Turmeric (1/8 tsp.), Salsa (1/4 cup), Canned black beans (1/4 cup), Cilantro (2 Tbsp.), Grapefruit (1/2), Butter (1 tsp.)
Lunch Ingredients (400 calories)
Greek Pita Pockets with Tzatziki Sauce
Canned Chickpeas (1/2 cup), Cucumber (1/2 cup chopped), Red Bell Pepper (1/4 cup chopped), Black Olives (1/4 cup chopped), Low Fat Greek Yogurt (1/4 cup), Dill (1/4 tsp.), Salt, Black Pepper, Whole-grain pita
Panzanella White Bean Salad
Whole Grain bread (2 slices), Canned white beans (1/2 cup), Grape Tomatoes (1/2 cup chopped), Cucumber (1/2 cup chopped), Basil (2 tbsp.), Red Onion (2 Tbsp.), Lemon juice (1 tbsp.), Olive Oil (1 tbsp.), Salt and Black Pepper
Spinach Salad with Chicken, Strawberries, Walnuts and Goat Cheese
Baby Spinach (3 cups), Grilled Chicken (2 ounces), Strawberries (1/2 cup sliced), Goat Cheese (1/2 oz.), Walnuts (2 Tbsp. chopped), Olive Oil (2 tsp.), Balsamic Vinegar (1 tsp.), Salt and Black Pepper
Dress-Up Turkey Wrap
Roasted Turkey (2 ounces), Brie (1/2 ounce), Apple, Arugula (1/2 cup), 8 inch whole grain tortilla, Peanut Butter (1 tsp.)
Rosemary and Zucchini Flatbread with Grape Salad
Whole grain flatbread, Zucchini, Part-skim mozzarella (1/4 c.), Dried Rosemary (1 tsp.), grapes (1 cup), Sliced Almonds (2 tbsp.)
Thai Shrimp Po'Boy
cooked shrimp (2 oz.), Thai Chili garlic sauce (2 tsp.), whole grain hero roll, avocado (3 tbsp.), cucumber (1/4 cup), carrots (1/4 cup shredded), Cilantro (2 tbsp.), lime juice (1 tbsp.)
Mediterranean Pasta Salad with Tuna
Whole-grain angel hair pasta (1 1/2 oz.), Water packed tuna (3 oz.), grape tomatoes (1/2 cup), Canned artichokes (1/2 cup), pitted black olives (3 tbsp.), Fresh lemon juice (1 tbsp.), Olive Oil (2 tsp.), Salt and Pepper
Dinner Ingredients (About 500 calories)
Blue Burger with Zucchini Parmesan Wedges
Lean ground beef (4 oz.), Blue cheese (2 tbsp.), Whole grain sandwich thin, Romaine lettuce leaves (2), Zucchini (1), Parmesan (4 tbsp.)
Peanut Noodle Bowl with Edamame
Whole grain angel hair pasta (1 1/2 oz.), Chunky peanut butter (2 tbsp.), lime juice (1 tbsp.), brown sugar (2 tbsp.), salt, Packaged shredded rainbow slaw (1 1/2 cup), Frozen edamame (1/2 cup)
Pork Chop with Cheddar Potatoes and Broccoli
small potato, olive oil (1 tsp.), nonstick cooking spray, boneless pork chop (3 oz.), broccoli florets (2 cups), salt and black pepper, barbecue sauce (1 tbsp.), Low-fat cheddar (3 tbsp.)
Caribbean Steak and Vegetables with Coconut Rice
pineapple juice (3 tbsp.), fresh lime juice (2 tbsp.), garlic clove, fresh ginger (1 tsp.), honey (2 tsp.), crushed red pepper flakes (1/4 tsp.), salt, sirloin steak (3 1/2 oz.), bell peppers (2 cups), light coconut milk (1/2 cup), quick cooking brown rice (1/4 cup)
Salmon cakes with Spicy Dressing
Water packed Salmon (3 oz.), whole grain bread crumbs (1/4 cup), egg, green onions (2), salt and black pepper, olive oil (2 tsp.), Reduced fat mayonnaise (3 tbsp.), lemon juice (1 tsp.), Old Bay Seasoning (1 tsp.), cayenne (pinch), Mixed salad greens (3 cups)
Double Sesame Chicken Stir-Fry
skinless chicken breast (3 oz.), olive oil (2 tsp.), reduced sodium soy sauce (2 tsp.), honey (2 tsp.), garlic clove, fresh ginger (1 tsp. grated), fresh vegetable stir-fry mix (2 cups), brown rice (1/2 cup cooked), Sesame seeds (1 tsp.), Dark sesame oil (1 tsp.)
Snapper with Black Bean and Mango Couscous
olive oil (2 tsp.), snapper fillet (4 oz.), sugar snap peas (1 1/2 cups), salt and black pepper, Whole wheat couscous, Canned black beans (1/4 cup), mango, cilantro (1 tbsp.)
Snacks (About 150 calories)
Mocha Yogurt Parfait
Instant Coffee, Low-fat vanilla yogurt (6 oz.), Strawberries (1/3 cup), Low fat granola (1 tbsp.)
Hummus and Red Pepper Bites
hummus (2 tbsp.), whole grain crackers (5), diced red bell pepper (2 tbsp.), dried oregano (pinch)
Superfood trail mix
1 tbsp each dried cherries, golden raisins, sunflower seeds and roasted soy nuts with 1 tsp. mini chocolate chips
Blueberry-Pineapple Protein Shake
Low fat milk (1 cup), frozen blueberries (1/4 cup), frozen pineapple (1/4 cup)
Indoor Raspberry S'more
raspberry jam (1 tsp.), graham crackers (2), marshmallow (1), Dark chocolate (1/2 oz.)
Pear and Almond Butter English Muffin
whole grain english muffin (1), almond butter (2 tsp.), pear, ground cinnamon (pinch)
Here is a spreadsheet of the full meal guidelines below. Don't forget to double or triple depending on how many people you are cooking for in your house.
There are some substitutions that I might make in these recipes since I don't like black olives for example and I don't drink coffee so I won't be adding instant coffee to the recipe that calls for it. I am also not into marshmallows so I won't be making the Indoor Raspberry S'more. If you do like marshmallows, I don't know if this snack is such a good idea. I mean it calls for 1 marshmallow and then you have the rest of the bag to tempt you.
Shopping list for the recipes listed in the magazine, Fitness May 2011:
Breakfast Ingredients (300 calories)
Mushroom and Asparagus Quiche (No crust) with toast and orange
Eggs (9 for the week's breakfasts), Asparagus (1/2 cup), Mushrooms (1/2 cup), Swiss Cheese (1/4 cup shredded), Whole Grain Bread (3 slices for the week's breakfasts), Orange
Lemon Raspberry Fruit Salad
Part-skim ricotta (1/4 cup), raspberry jam (1tsp.), Fresh Raspberries (1 cup), Lemon zest (1 tsp.), Lemon Juice (1 Tbsp.), Honey (2 tsp.), Sliced Almonds (2 tbsp.)
Breakfast Peach Cobbler
Peach (1), Whole wheat flour (1 Tbsp), Cinnamon (1/2 tsp.), Granola bar (90 calories) (1 bar), Low fat Greek Yogurt (1/2 cup)
Baked Eggs with Herbs, Melon and Toast
Lowfat Milk (2 tbsp.), Fresh Chives (1 Tbsp.), Fresh Basil (1 Tbsp.), Fresh Melon (1 wedge)
Banana-Nut Protein Pancakes
Banana (1), Rolled-oats (1/4 cup), Low Fat Cottage Cheese (2 Tbsp.), Vanilla Extract (1/2 tsp.), Walnuts (2 tsp. chopped), Maple syrup (2 tsp. + 1 tbsp.)
Waffles with Blueberry Syrup and Turkey Sausage
Frozen Whole-grain waffles (2), Frozen unsweetened blueberries (1/2 cup), Turkey Sausage Link (1)
Tex-Mex Tofu Scramble
Firm tofu (3 oz.), Olive Oil (1 tsp.), Turmeric (1/8 tsp.), Salsa (1/4 cup), Canned black beans (1/4 cup), Cilantro (2 Tbsp.), Grapefruit (1/2), Butter (1 tsp.)
Lunch Ingredients (400 calories)
Greek Pita Pockets with Tzatziki Sauce
Canned Chickpeas (1/2 cup), Cucumber (1/2 cup chopped), Red Bell Pepper (1/4 cup chopped), Black Olives (1/4 cup chopped), Low Fat Greek Yogurt (1/4 cup), Dill (1/4 tsp.), Salt, Black Pepper, Whole-grain pita
Panzanella White Bean Salad
Whole Grain bread (2 slices), Canned white beans (1/2 cup), Grape Tomatoes (1/2 cup chopped), Cucumber (1/2 cup chopped), Basil (2 tbsp.), Red Onion (2 Tbsp.), Lemon juice (1 tbsp.), Olive Oil (1 tbsp.), Salt and Black Pepper
Spinach Salad with Chicken, Strawberries, Walnuts and Goat Cheese
Baby Spinach (3 cups), Grilled Chicken (2 ounces), Strawberries (1/2 cup sliced), Goat Cheese (1/2 oz.), Walnuts (2 Tbsp. chopped), Olive Oil (2 tsp.), Balsamic Vinegar (1 tsp.), Salt and Black Pepper
Dress-Up Turkey Wrap
Roasted Turkey (2 ounces), Brie (1/2 ounce), Apple, Arugula (1/2 cup), 8 inch whole grain tortilla, Peanut Butter (1 tsp.)
Rosemary and Zucchini Flatbread with Grape Salad
Whole grain flatbread, Zucchini, Part-skim mozzarella (1/4 c.), Dried Rosemary (1 tsp.), grapes (1 cup), Sliced Almonds (2 tbsp.)
Thai Shrimp Po'Boy
cooked shrimp (2 oz.), Thai Chili garlic sauce (2 tsp.), whole grain hero roll, avocado (3 tbsp.), cucumber (1/4 cup), carrots (1/4 cup shredded), Cilantro (2 tbsp.), lime juice (1 tbsp.)
Mediterranean Pasta Salad with Tuna
Whole-grain angel hair pasta (1 1/2 oz.), Water packed tuna (3 oz.), grape tomatoes (1/2 cup), Canned artichokes (1/2 cup), pitted black olives (3 tbsp.), Fresh lemon juice (1 tbsp.), Olive Oil (2 tsp.), Salt and Pepper
Dinner Ingredients (About 500 calories)
Blue Burger with Zucchini Parmesan Wedges
Lean ground beef (4 oz.), Blue cheese (2 tbsp.), Whole grain sandwich thin, Romaine lettuce leaves (2), Zucchini (1), Parmesan (4 tbsp.)
Peanut Noodle Bowl with Edamame
Whole grain angel hair pasta (1 1/2 oz.), Chunky peanut butter (2 tbsp.), lime juice (1 tbsp.), brown sugar (2 tbsp.), salt, Packaged shredded rainbow slaw (1 1/2 cup), Frozen edamame (1/2 cup)
Pork Chop with Cheddar Potatoes and Broccoli
small potato, olive oil (1 tsp.), nonstick cooking spray, boneless pork chop (3 oz.), broccoli florets (2 cups), salt and black pepper, barbecue sauce (1 tbsp.), Low-fat cheddar (3 tbsp.)
Caribbean Steak and Vegetables with Coconut Rice
pineapple juice (3 tbsp.), fresh lime juice (2 tbsp.), garlic clove, fresh ginger (1 tsp.), honey (2 tsp.), crushed red pepper flakes (1/4 tsp.), salt, sirloin steak (3 1/2 oz.), bell peppers (2 cups), light coconut milk (1/2 cup), quick cooking brown rice (1/4 cup)
Salmon cakes with Spicy Dressing
Water packed Salmon (3 oz.), whole grain bread crumbs (1/4 cup), egg, green onions (2), salt and black pepper, olive oil (2 tsp.), Reduced fat mayonnaise (3 tbsp.), lemon juice (1 tsp.), Old Bay Seasoning (1 tsp.), cayenne (pinch), Mixed salad greens (3 cups)
Double Sesame Chicken Stir-Fry
skinless chicken breast (3 oz.), olive oil (2 tsp.), reduced sodium soy sauce (2 tsp.), honey (2 tsp.), garlic clove, fresh ginger (1 tsp. grated), fresh vegetable stir-fry mix (2 cups), brown rice (1/2 cup cooked), Sesame seeds (1 tsp.), Dark sesame oil (1 tsp.)
Snapper with Black Bean and Mango Couscous
olive oil (2 tsp.), snapper fillet (4 oz.), sugar snap peas (1 1/2 cups), salt and black pepper, Whole wheat couscous, Canned black beans (1/4 cup), mango, cilantro (1 tbsp.)
Snacks (About 150 calories)
Mocha Yogurt Parfait
Instant Coffee, Low-fat vanilla yogurt (6 oz.), Strawberries (1/3 cup), Low fat granola (1 tbsp.)
Hummus and Red Pepper Bites
hummus (2 tbsp.), whole grain crackers (5), diced red bell pepper (2 tbsp.), dried oregano (pinch)
Superfood trail mix
1 tbsp each dried cherries, golden raisins, sunflower seeds and roasted soy nuts with 1 tsp. mini chocolate chips
Blueberry-Pineapple Protein Shake
Low fat milk (1 cup), frozen blueberries (1/4 cup), frozen pineapple (1/4 cup)
Indoor Raspberry S'more
raspberry jam (1 tsp.), graham crackers (2), marshmallow (1), Dark chocolate (1/2 oz.)
Pear and Almond Butter English Muffin
whole grain english muffin (1), almond butter (2 tsp.), pear, ground cinnamon (pinch)
Here is a spreadsheet of the full meal guidelines below. Don't forget to double or triple depending on how many people you are cooking for in your house.
Saturday, March 30, 2013
Day 36: Butt Bible March 30th
"In three words I can sum up everything I've learned about life: it goes on." - Robert Frost
Today's Update:
I really need my workout today.
Today's task: Workout
Butt Bible
Day 36 of the Butt Bible program is the Butt Bible Lower Body Level 3 workout.
Today was too busy and I only was able to do 6 minutes of this workout today. I will be finishing my workout tomorrow and if I have the time, I'll do the upper body workout as well.
Link to workout DVD from:
http://www.amazon.com/The-Butt-Bible-Disc-Set/dp/B005KCIQQS/ref=sr_1_1?ie=UTF8&qid=1361133164&sr=8-1&keywords=butt+bible
Quote from:
http://www.brainyquote.com/quotes/topics/topic_life.html
Today's Update:
I really need my workout today.
Today's task: Workout
Butt Bible
Day 36 of the Butt Bible program is the Butt Bible Lower Body Level 3 workout.
Today was too busy and I only was able to do 6 minutes of this workout today. I will be finishing my workout tomorrow and if I have the time, I'll do the upper body workout as well.
Link to workout DVD from:
http://www.amazon.com/The-Butt-Bible-Disc-Set/dp/B005KCIQQS/ref=sr_1_1?ie=UTF8&qid=1361133164&sr=8-1&keywords=butt+bible
Quote from:
http://www.brainyquote.com/quotes/topics/topic_life.html
Friday, March 29, 2013
Day 35: Butt Bible March 29th
"Delight the world with compassion, kindness and grace." - From my morning Yogi Tea Ginger Tea
Today's Update:
I am well rested! Yay! I only had to wake up once last night. The soreness from this week's workout is gone. Tomorrow is the start of the final week!
Today's task: Rest Day
Ahh.... Resting is good. I did a 30 minute walk with my little one and cleaned up the house for the weekend.
Today's Update:
I am well rested! Yay! I only had to wake up once last night. The soreness from this week's workout is gone. Tomorrow is the start of the final week!
Today's task: Rest Day
Ahh.... Resting is good. I did a 30 minute walk with my little one and cleaned up the house for the weekend.
Thursday, March 28, 2013
Day 34: Butt Bible March 28th
"Pain is weakness leaving the body." - Tera Lynn Childs
Today's Update:
It was a good idea to do the lower body workout yesterday. My legs and butt are so sore. I don't think I could walk if I did this 2 days in a row. Ow!!
Today's task: Rest or Cardio Day
Day 34 of the Butt Bible program is a choice between a rest day or a cardio day. I chose to try to find some free cardio workouts online and I stumbled upon a Pinterest board with free workouts. I clicked on some of the workouts and they were short, less than 10 minutes, but I found a 17 minute on by Fitness Blender on YouTube.
The Total Body High Intensity Interval Training (HIIT) Workout consists of a quick warm up, a HIIT Tabata Routine and Cool Down Stretches.
The warm up consists of 30 seconds on each exercise. Torso Rotations, Full Torso Rotations, Squats, Jog in Place, Jumping Jacks, and High Knees.
The HIIT Routine consists of 5 exercises with 20 seconds and 10 seconds ove recovery and each exercise is done three times. Sidewinder Burpees, Star Jumps, Plank to Push Ups, Flutterkick squats, 4 squat jacks + jump.
Cool down Stretches consist of hold stretches 20 seconds each. Toe Touch stretch, quad stretch, inside thigh stretch, deep glute stretch, torso stretch, cobra stretch.
Review:
This workout was very high intensity! I appreciate that I have access to a free workout that gets my blood moving. Did I mention that I hate burpees? I guess I hate burpees because I can't do them well. Maybe I'll like burpees when I do them with more consistency? Here's hoping.
I enjoyed the fact that the person teaching the workout, Daniel, does the workout with you and you can see that he is winded as well as you will be after this workout.
This workout is great for when you have limited time and limited money. It's free! It is fast paced and it is an efficient total body workout. I might do this workout again to improve on my burpees, but I think I might try other workouts from Fitness Blender as well since they have 381 workout videos on YouTube.
Link to Fitness Blender Workout:
http://www.youtube.com/watch?v=oT8wC6GYwP8
Link to Pinterest board:
http://pinterest.com/FitnessBlender/free-full-length-workout-videos-fitnessblender-com/
Quote from:
http://www.goodreads.com/quotes/tag/exercise
Today's Update:
It was a good idea to do the lower body workout yesterday. My legs and butt are so sore. I don't think I could walk if I did this 2 days in a row. Ow!!
Today's task: Rest or Cardio Day
Day 34 of the Butt Bible program is a choice between a rest day or a cardio day. I chose to try to find some free cardio workouts online and I stumbled upon a Pinterest board with free workouts. I clicked on some of the workouts and they were short, less than 10 minutes, but I found a 17 minute on by Fitness Blender on YouTube.
The Total Body High Intensity Interval Training (HIIT) Workout consists of a quick warm up, a HIIT Tabata Routine and Cool Down Stretches.
The warm up consists of 30 seconds on each exercise. Torso Rotations, Full Torso Rotations, Squats, Jog in Place, Jumping Jacks, and High Knees.
The HIIT Routine consists of 5 exercises with 20 seconds and 10 seconds ove recovery and each exercise is done three times. Sidewinder Burpees, Star Jumps, Plank to Push Ups, Flutterkick squats, 4 squat jacks + jump.
Cool down Stretches consist of hold stretches 20 seconds each. Toe Touch stretch, quad stretch, inside thigh stretch, deep glute stretch, torso stretch, cobra stretch.
Review:
This workout was very high intensity! I appreciate that I have access to a free workout that gets my blood moving. Did I mention that I hate burpees? I guess I hate burpees because I can't do them well. Maybe I'll like burpees when I do them with more consistency? Here's hoping.
I enjoyed the fact that the person teaching the workout, Daniel, does the workout with you and you can see that he is winded as well as you will be after this workout.
This workout is great for when you have limited time and limited money. It's free! It is fast paced and it is an efficient total body workout. I might do this workout again to improve on my burpees, but I think I might try other workouts from Fitness Blender as well since they have 381 workout videos on YouTube.
Link to Fitness Blender Workout:
http://www.youtube.com/watch?v=oT8wC6GYwP8
Link to Pinterest board:
http://pinterest.com/FitnessBlender/free-full-length-workout-videos-fitnessblender-com/
Quote from:
http://www.goodreads.com/quotes/tag/exercise
Wednesday, March 27, 2013
Day 33: Butt Bible March 27th
"If it is important to you, you will find a way. If not, you'll find an excuse." - Unknown
Today's Update:
I am sore from the Level 3 workouts this week. Only one more week for the Butt Bible program!
Today's task: Workout
Butt Bible
Day 29 of the Butt Bible program is the Butt Bible Upper Body Level 3 workout today.
Again, I could not do the full warm up. Pushing up into a backward bend from the floor is so difficult. Well, maybe one of these days I'll be able to do it. I used to be able to do a backward bend from the floor when I was in junior high and maybe high school. :)
This workout is definitely more work than Level 2. I can only use a pair of 5 pound dumbbells throughout.
I forgot to mention the pertinent information about this level.
Upper Body Level 3 equipment: Pair of dumbbells, a towel and a chair.
Actual time of the 40 minute workout is 41 1/2 minutes.
Link to Information about the Butt Bible:
http://30daystoimprove.blogspot.com/2013/02/looking-ahead-next-30-day-challenge.html
Link to Day 1 of the Butt Bible:
http://30daystoimprove.blogspot.com/2013/02/day-1-butt-bible-dvd-february-23rd.html
Link to workout DVD from:
http://www.amazon.com/The-Butt-Bible-Disc-Set/dp/B005KCIQQS/ref=sr_1_1?ie=UTF8&qid=1361133164&sr=8-1&keywords=butt+bible
Quote from:
http://www.fitnessgurusam.com/65-of-my-favorite-workout-motivational-quotes/
Today's Update:
I am sore from the Level 3 workouts this week. Only one more week for the Butt Bible program!
Today's task: Workout
Butt Bible
Day 29 of the Butt Bible program is the Butt Bible Upper Body Level 3 workout today.
Again, I could not do the full warm up. Pushing up into a backward bend from the floor is so difficult. Well, maybe one of these days I'll be able to do it. I used to be able to do a backward bend from the floor when I was in junior high and maybe high school. :)
This workout is definitely more work than Level 2. I can only use a pair of 5 pound dumbbells throughout.
I forgot to mention the pertinent information about this level.
Upper Body Level 3 equipment: Pair of dumbbells, a towel and a chair.
Actual time of the 40 minute workout is 41 1/2 minutes.
Link to Information about the Butt Bible:
http://30daystoimprove.blogspot.com/2013/02/looking-ahead-next-30-day-challenge.html
Link to Day 1 of the Butt Bible:
http://30daystoimprove.blogspot.com/2013/02/day-1-butt-bible-dvd-february-23rd.html
Link to workout DVD from:
http://www.amazon.com/The-Butt-Bible-Disc-Set/dp/B005KCIQQS/ref=sr_1_1?ie=UTF8&qid=1361133164&sr=8-1&keywords=butt+bible
Quote from:
http://www.fitnessgurusam.com/65-of-my-favorite-workout-motivational-quotes/
Tuesday, March 26, 2013
Day 32: Butt Bible March 26th
"Whether you think you can think you can't, you're right" - Henry Ford
Today's Update:
Oh my gosh.. My legs are so sore from two days ago!! Still. I hope I can make it through today's workout.
Today's task: Workout
Butt Bible
Day 29 of the Butt Bible program is the Butt Bible Lower Body Level 3 workout today.
I realized that I forgot to write the Lower Body Level 3 summary:
The actual time of a 40 minute workout is 41 minutes.
Equipment needed for this workout: pair of dumbbell weights, weighted body bar, chair
This workout is difficult! I was really working, and I didn't even have a weighted body bar. I just had a dowel rod.
Link to workout DVD from:
http://www.amazon.com/The-Butt-Bible-Disc-Set/dp/B005KCIQQS/ref=sr_1_1?ie=UTF8&qid=1361133164&sr=8-1&keywords=butt+bible
Quote from:
http://www.lifehack.org/articles/productivity/motivational-quotes-to-keep-you-going.html
Today's Update:
Oh my gosh.. My legs are so sore from two days ago!! Still. I hope I can make it through today's workout.
Today's task: Workout
Butt Bible
Day 29 of the Butt Bible program is the Butt Bible Lower Body Level 3 workout today.
I realized that I forgot to write the Lower Body Level 3 summary:
The actual time of a 40 minute workout is 41 minutes.
Equipment needed for this workout: pair of dumbbell weights, weighted body bar, chair
This workout is difficult! I was really working, and I didn't even have a weighted body bar. I just had a dowel rod.
Link to workout DVD from:
http://www.amazon.com/The-Butt-Bible-Disc-Set/dp/B005KCIQQS/ref=sr_1_1?ie=UTF8&qid=1361133164&sr=8-1&keywords=butt+bible
Quote from:
http://www.lifehack.org/articles/productivity/motivational-quotes-to-keep-you-going.html
Monday, March 25, 2013
Day 31: Butt Bible March 25th
"Once you replace negative thoughts with positive ones, you'll start having positive results." - Willie Nelson
Today's Update:
It was a good idea to do the lower body workout yesterday. My legs and butt are so sore. I don't think I could walk if I did this 2 days in a row. Ow!!
Today's task: Rest or Cardio Day
Butt Bible
Day 31 of the Butt Bible program is a choice between a rest day or a cardio day.
Since I missed the other day, I have shifted and I did the Upper Body Level 3 workout today.
The workout was difficult from the beginning and I knew I was in trouble when I couldn't do the warm up. I got through it though and I know I'll be sore from it tomorrow. I had some difficulty doing some of the moves since my legs were so sore from yesterday's workout.
Link to workout DVD from:
http://www.amazon.com/The-Butt-Bible-Disc-Set/dp/B005KCIQQS/ref=sr_1_1?ie=UTF8&qid=1361133164&sr=8-1&keywords=butt+bible
Quote from:
http://www.brainyquote.com/quotes/topics/topic_positive.html
Today's Update:
It was a good idea to do the lower body workout yesterday. My legs and butt are so sore. I don't think I could walk if I did this 2 days in a row. Ow!!
Today's task: Rest or Cardio Day
Butt Bible
Day 31 of the Butt Bible program is a choice between a rest day or a cardio day.
Since I missed the other day, I have shifted and I did the Upper Body Level 3 workout today.
The workout was difficult from the beginning and I knew I was in trouble when I couldn't do the warm up. I got through it though and I know I'll be sore from it tomorrow. I had some difficulty doing some of the moves since my legs were so sore from yesterday's workout.
Link to workout DVD from:
http://www.amazon.com/The-Butt-Bible-Disc-Set/dp/B005KCIQQS/ref=sr_1_1?ie=UTF8&qid=1361133164&sr=8-1&keywords=butt+bible
Quote from:
http://www.brainyquote.com/quotes/topics/topic_positive.html
Sunday, March 24, 2013
Day 30: Butt Bible March 24th
"You may delay, but time will not." - Benjamin Franklin
Today's Update:
I was thinking about yesterday and how the day got away from me. I had a really nice time with my extended family yesterday and was able to rest for a nap so that's a good thing. Here I go on to the workout. Yay! I made it to day 30 of this challenge!
Today's task: Workout
Butt Bible
Day 30 of the Butt Bible program is the Butt Bible Upper Body Level 3 workout today.
Since I missed yesterday, I was thinking of doing the Butt Bible Lower Body Level 3 workout tomorrow, but I realized today that I would then be doing the lower body workout 2 days in a row. I thought it wouldn't be prudent to do that since I want to be walking. I didn't know how challenging the Level 3 workout would be. So I am shifting my schedule and doing the Lower body Level 3 workout today, the Upper body level 3 tomorrow and then I will be back on track.
The Lower Body Level 3 workout was challenging. This workout focused more on stability and balance with strength for a difficult workout.
Things Pauline says:
You can do all the cardio and yoga in the world and you'll have a flat butt.
A firm perky butt only comes from strength training, dedication and determination.
Link to workout DVD from:
http://www.amazon.com/The-Butt-Bible-Disc-Set/dp/B005KCIQQS/ref=sr_1_1?ie=UTF8&qid=1361133164&sr=8-1&keywords=butt+bible
Quote from:
http://www.brainyquote.com/quotes/topics/topic_time.html
Today's Update:
I was thinking about yesterday and how the day got away from me. I had a really nice time with my extended family yesterday and was able to rest for a nap so that's a good thing. Here I go on to the workout. Yay! I made it to day 30 of this challenge!
Today's task: Workout
Butt Bible
Day 30 of the Butt Bible program is the Butt Bible Upper Body Level 3 workout today.
Since I missed yesterday, I was thinking of doing the Butt Bible Lower Body Level 3 workout tomorrow, but I realized today that I would then be doing the lower body workout 2 days in a row. I thought it wouldn't be prudent to do that since I want to be walking. I didn't know how challenging the Level 3 workout would be. So I am shifting my schedule and doing the Lower body Level 3 workout today, the Upper body level 3 tomorrow and then I will be back on track.
The Lower Body Level 3 workout was challenging. This workout focused more on stability and balance with strength for a difficult workout.
Things Pauline says:
You can do all the cardio and yoga in the world and you'll have a flat butt.
A firm perky butt only comes from strength training, dedication and determination.
Link to workout DVD from:
http://www.amazon.com/The-Butt-Bible-Disc-Set/dp/B005KCIQQS/ref=sr_1_1?ie=UTF8&qid=1361133164&sr=8-1&keywords=butt+bible
Quote from:
http://www.brainyquote.com/quotes/topics/topic_time.html
Saturday, March 23, 2013
Day 29: Butt Bible March 23rd
"The best thing about the future is that it comes one day at a time." - Abraham Lincoln
Today's Update:
Somehow the time got away from me and I have a busy schedule today.
Today's task: Workout
Butt Bible
Day 29 of the Butt Bible program is the Butt Bible Lower Body Level 3 workout today.
I was unable to workout today. :( This was my first day off the schedule. I will definitely do this workout on my rest day/cardio in 2 days to get back on track.
Link to workout DVD from:
http://www.amazon.com/The-Butt-Bible-Disc-Set/dp/B005KCIQQS/ref=sr_1_1?ie=UTF8&qid=1361133164&sr=8-1&keywords=butt+bible
Quote from:
http://www.brainyquote.com/quotes/topics/topic_time.html
Today's Update:
Somehow the time got away from me and I have a busy schedule today.
Today's task: Workout
Butt Bible
Day 29 of the Butt Bible program is the Butt Bible Lower Body Level 3 workout today.
I was unable to workout today. :( This was my first day off the schedule. I will definitely do this workout on my rest day/cardio in 2 days to get back on track.
Link to workout DVD from:
http://www.amazon.com/The-Butt-Bible-Disc-Set/dp/B005KCIQQS/ref=sr_1_1?ie=UTF8&qid=1361133164&sr=8-1&keywords=butt+bible
Quote from:
http://www.brainyquote.com/quotes/topics/topic_time.html
Looking Ahead: Next 30 day Challenge Start Date April 6th
It is coming towards the end of my last challenge. Officially I have had 42 days for the last challenge, The Butt Bible DVD program, but it is always good to look ahead to figure out and plan for the next challenge.
I was looking around my house to find the next 30 day challenge and I found a stack of Fitness magazines from when I had a subscription for a year. In one of the Fitness magazines from May 2011, I found something interesting, Beach Body Bootcamp.
The Beach Body Bootcamp from Fitness Magazine claims that they have "the skinny on how to lose 10 pounds this month." I don't really want to 10 pounds. I hope this Beach Body Bootcamp will make me more toned and fit, which is what I really want out of this 30 day challenge.
The specifics:
The beach body makeover plan includes an allover sculpting workout, cardio and satisfying "Eat Up, Slim Down" diet.
Do the toning moves three days a week and one of the cardio options two days a week for a hot bod in just a few weeks.
More support and extras if you sign up via fitnessmagazine.com/beachbody
The allover workout requires a resistance band. This workout is done 3 times per week on nonconsecutive days.
Link to description of moves and details:
http://www.fitnessmagazine.com/workout/you-can-do-it/beach-body-boot-camp-workout/
Link to video of how to toning workout:
http://www.fitnessmagazine.com/videos/m/38855823/the-beach-body-boot-camp-workout.htm#q=plguid165074
Cardio section has 3 options:
1. Butt-firming to be done after toning or on its own 45 minutes on a treadmill or elliptical
2. After burn blast to be done post toning 30 to 40 minutes
3. Seriously sizzling done between toning days 35 to 45 minutes
There are free podcasts that allow you to follow the cardio section without staring at the clock or a timer. The cues to speed up or slow down are said throughout the music. The Beats per minute (bpm) help you stay at the right speed throughout.
Link to the iTunes podcasts (the podcasts for this challenge are from March 2011):
https://itunes.apple.com/us/podcast/motion-traxx-upbeat-workout/id300391393
Eat Up, Slim down Diet
Choose meals and snack for a total of 1500 calories a day to lose 10 pounds in one month.
300 calorie Breakfast
400 calorie Lunch
500 calorie Dinner
2 - 150 calorie Snacks
I'll post the shopping list for the meals soon.
Goals for this challenge:
Stick to a workout schedule and eat more healthy nutrient dense foods. I am not sure about restricting my calories too much since I am still nursing, but I want to definitely eat healthier.
The Workout Plan:
Monday - Toning workout
Tuesday - Cardio workout
Wednesday - Toning Workout
Thursday - Cardio workout
Friday - Rest day
Saturday - Toning workout
Sunday - Cardio workout
From Fitness Magazine May 2011
Link to details:
http://www.fitnessmagazine.com/workout/you-can-do-it/beach-body-boot-camp-workout/
I was looking around my house to find the next 30 day challenge and I found a stack of Fitness magazines from when I had a subscription for a year. In one of the Fitness magazines from May 2011, I found something interesting, Beach Body Bootcamp.
The Beach Body Bootcamp from Fitness Magazine claims that they have "the skinny on how to lose 10 pounds this month." I don't really want to 10 pounds. I hope this Beach Body Bootcamp will make me more toned and fit, which is what I really want out of this 30 day challenge.
The specifics:
The beach body makeover plan includes an allover sculpting workout, cardio and satisfying "Eat Up, Slim Down" diet.
Do the toning moves three days a week and one of the cardio options two days a week for a hot bod in just a few weeks.
More support and extras if you sign up via fitnessmagazine.com/beachbody
The allover workout requires a resistance band. This workout is done 3 times per week on nonconsecutive days.
Link to description of moves and details:
http://www.fitnessmagazine.com/workout/you-can-do-it/beach-body-boot-camp-workout/
Link to video of how to toning workout:
http://www.fitnessmagazine.com/videos/m/38855823/the-beach-body-boot-camp-workout.htm#q=plguid165074
Cardio section has 3 options:
1. Butt-firming to be done after toning or on its own 45 minutes on a treadmill or elliptical
2. After burn blast to be done post toning 30 to 40 minutes
3. Seriously sizzling done between toning days 35 to 45 minutes
There are free podcasts that allow you to follow the cardio section without staring at the clock or a timer. The cues to speed up or slow down are said throughout the music. The Beats per minute (bpm) help you stay at the right speed throughout.
Link to the iTunes podcasts (the podcasts for this challenge are from March 2011):
https://itunes.apple.com/us/podcast/motion-traxx-upbeat-workout/id300391393
Eat Up, Slim down Diet
Choose meals and snack for a total of 1500 calories a day to lose 10 pounds in one month.
300 calorie Breakfast
400 calorie Lunch
500 calorie Dinner
2 - 150 calorie Snacks
I'll post the shopping list for the meals soon.
Goals for this challenge:
Stick to a workout schedule and eat more healthy nutrient dense foods. I am not sure about restricting my calories too much since I am still nursing, but I want to definitely eat healthier.
The Workout Plan:
Monday - Toning workout
Tuesday - Cardio workout
Wednesday - Toning Workout
Thursday - Cardio workout
Friday - Rest day
Saturday - Toning workout
Sunday - Cardio workout
From Fitness Magazine May 2011
Link to details:
http://www.fitnessmagazine.com/workout/you-can-do-it/beach-body-boot-camp-workout/
Friday, March 22, 2013
Day 28: Butt Bible March 22nd
"Maturity is achieved when a person accepts life as full of tension." - Joshua L. Liebman
Today's Update:
I really need to figure out the whole breakfast thing on days I work. If I don't eat breakfast, I tend to eat terribly the whole day.
Today's task: Rest Day
Day 28 of the Butt Bible program is a choice of a rest day.
I wouldn't really call today a rest day. It was a challenging day, but I got through it.
Quote from:
http://www.quotegarden.com/stress.html
Today's Update:
I really need to figure out the whole breakfast thing on days I work. If I don't eat breakfast, I tend to eat terribly the whole day.
Today's task: Rest Day
Day 28 of the Butt Bible program is a choice of a rest day.
I wouldn't really call today a rest day. It was a challenging day, but I got through it.
Quote from:
http://www.quotegarden.com/stress.html
Thursday, March 21, 2013
Day 27: Butt Bible March 21st
"What winning is to me is not giving up, is no matter what's thrown at me, I can take it. And I can keep going." - Patrick Swayze
Today's Update:
Today started pretty good and the sun is shining. My arms are sore today from yesterday but not too terribly.
Today's task: Rest or Cardio Day
Day 27 of the Butt Bible program is a choice of a rest day or a cardio day.
I was feeling like I missed Jillian Michael's workout so I did the Level 3 of the 30 day Shred DVD. It was challenging, but it was nice to revisit this DVD and find that I feel a bit stronger. I did think that 8 lb. dumbbells were a bit too much for this workout though.
Quote from:
http://www.brainyquote.com/quotes/keywords/keep_going.html
Today's Update:
Today started pretty good and the sun is shining. My arms are sore today from yesterday but not too terribly.
Today's task: Rest or Cardio Day
Day 27 of the Butt Bible program is a choice of a rest day or a cardio day.
I was feeling like I missed Jillian Michael's workout so I did the Level 3 of the 30 day Shred DVD. It was challenging, but it was nice to revisit this DVD and find that I feel a bit stronger. I did think that 8 lb. dumbbells were a bit too much for this workout though.
Quote from:
http://www.brainyquote.com/quotes/keywords/keep_going.html
Wednesday, March 20, 2013
Day 26: Butt Bible March 20th
"Whatever the mind can conceive and believe, the mind can achieve." - Napoleon Hill
Today's Update:
I am feeling tired again.. Not that this is new. At least I am still going right?
Today's task: Workout
Butt Bible
Day 26 of the Butt Bible program is the Butt Bible Upper Body Level 2 workout today.
This workout is still difficult for me although I made it through most of those reps in the pushups that were so strenuous. I hope I am ready for Level 3. :)
Link to workout DVD from:
http://www.amazon.com/The-Butt-Bible-Disc-Set/dp/B005KCIQQS/ref=sr_1_1?ie=UTF8&qid=1361133164&sr=8-1&keywords=butt+bible
Quote from:
http://www.lifehack.org/articles/productivity/motivational-quotes-to-keep-you-going.html
Today's Update:
I am feeling tired again.. Not that this is new. At least I am still going right?
Today's task: Workout
Butt Bible
Day 26 of the Butt Bible program is the Butt Bible Upper Body Level 2 workout today.
This workout is still difficult for me although I made it through most of those reps in the pushups that were so strenuous. I hope I am ready for Level 3. :)
Link to workout DVD from:
http://www.amazon.com/The-Butt-Bible-Disc-Set/dp/B005KCIQQS/ref=sr_1_1?ie=UTF8&qid=1361133164&sr=8-1&keywords=butt+bible
Quote from:
http://www.lifehack.org/articles/productivity/motivational-quotes-to-keep-you-going.html
Tuesday, March 19, 2013
Day 25: Butt Bible March 19th
"Eighty percent of success is showing up." - Woody Allen
Today's Update:
Lots to do today. Will I get it all done? I say yes! My body is sore and I am not as tired as yesterday. Yay!
Today's task: Workout
Butt Bible
Day 25 of the Butt Bible program is the Butt Bible Lower Body Level 2 workout today. This workout is still difficult to do, but I think I'll be able to master it soon. Fingers crossed. :)
I think Pauline's incessant talking makes this workout go by fast. It is difficult, but somehow I get through it.
Link to workout DVD from:
http://www.amazon.com/The-Butt-Bible-Disc-Set/dp/B005KCIQQS/ref=sr_1_1?ie=UTF8&qid=1361133164&sr=8-1&keywords=butt+bible
Quote from:
http://famousquotesandauthors.com/topics/getting_going_quotes.html
Today's Update:
Lots to do today. Will I get it all done? I say yes! My body is sore and I am not as tired as yesterday. Yay!
Today's task: Workout
Butt Bible
Day 25 of the Butt Bible program is the Butt Bible Lower Body Level 2 workout today. This workout is still difficult to do, but I think I'll be able to master it soon. Fingers crossed. :)
I think Pauline's incessant talking makes this workout go by fast. It is difficult, but somehow I get through it.
Link to workout DVD from:
http://www.amazon.com/The-Butt-Bible-Disc-Set/dp/B005KCIQQS/ref=sr_1_1?ie=UTF8&qid=1361133164&sr=8-1&keywords=butt+bible
Quote from:
http://famousquotesandauthors.com/topics/getting_going_quotes.html
Monday, March 18, 2013
Day 24: Butt Bible March 18
"Out of your vulnerabilities will come your strength." - Sigmund Freud
Today's Update:
Last night was a rough night for sleeping. I am not sure how much rest I actually had last night. Ah.... My arms are so sore today. My triceps are especially painful.
Today's task: Rest or Cardio Day
Day 24 of the Butt Bible program is a choice of a rest day or a cardio day.
Last night was too tiring and the day was super busy with appointments and errands. So.. I chose a rest day and took a half hour nap. Back to the program tomorrow.
Quote from:
http://www.goodreads.com/quotes/tag/growth
Today's Update:
Last night was a rough night for sleeping. I am not sure how much rest I actually had last night. Ah.... My arms are so sore today. My triceps are especially painful.
Today's task: Rest or Cardio Day
Day 24 of the Butt Bible program is a choice of a rest day or a cardio day.
Last night was too tiring and the day was super busy with appointments and errands. So.. I chose a rest day and took a half hour nap. Back to the program tomorrow.
Quote from:
http://www.goodreads.com/quotes/tag/growth
Sunday, March 17, 2013
Day 23: Butt Bible March 17
"Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy." - Norma Vincent Peale
Today's Update:
I am feeling pretty good today. My legs are not too sore and I am not especially tired.
Today's task: Workout
Butt Bible
Day 19 of the Butt Bible program is the Butt Bible Upper Body Level 2 workout today.
I find that this workout is still difficult to complete all the reps for me. Those pushups, wide and narrow, are just killing my arms. My arms are sore.
Pauline says: This workout is for real women, not for sissys.
Link to workout DVD from:
http://www.amazon.com/The-Butt-Bible-Disc-Set/dp/B005KCIQQS/ref=sr_1_1?ie=UTF8&qid=1361133164&sr=8-1&keywords=butt+bible
Quote from:
http://www.brainyquote.com/quotes/topics/topic_motivational.html
Today's Update:
I am feeling pretty good today. My legs are not too sore and I am not especially tired.
Today's task: Workout
Butt Bible
Day 19 of the Butt Bible program is the Butt Bible Upper Body Level 2 workout today.
I find that this workout is still difficult to complete all the reps for me. Those pushups, wide and narrow, are just killing my arms. My arms are sore.
Pauline says: This workout is for real women, not for sissys.
Link to workout DVD from:
http://www.amazon.com/The-Butt-Bible-Disc-Set/dp/B005KCIQQS/ref=sr_1_1?ie=UTF8&qid=1361133164&sr=8-1&keywords=butt+bible
Quote from:
http://www.brainyquote.com/quotes/topics/topic_motivational.html
Saturday, March 16, 2013
Day 22: Butt Bible March 16
"You have no control over what the other guy does. You only have control over what you do." - A.J. Kitt
Today's Update:
Again a bit tired, but that is nothing new. It's a beautiful day and I am feeling positive today. My arms are very sore.
Today's task: Workout
Butt Bible
Day 22 of the Butt Bible program is the Butt Bible Lower Body Level 2 workout today. I am half way through the Butt Bible Challenge. Woohoo!
I found this workout is getting a bit easier today. It was still challenging and I should feel it tomorrow.
I forgot to mention the comedic one-liners Pauline says in this workout.
Things that Pauline says:
This is butt hell. Your glutes are beginning for mercy but we don't listen because I want an amazing butt, an award winning butt.
Link to workout DVD from:
http://www.amazon.com/The-Butt-Bible-Disc-Set/dp/B005KCIQQS/ref=sr_1_1?ie=UTF8&qid=1361133164&sr=8-1&keywords=butt+bible
Quote from:
http://www.goodreads.com/quotes/tag/recovery
Today's Update:
Again a bit tired, but that is nothing new. It's a beautiful day and I am feeling positive today. My arms are very sore.
Today's task: Workout
Butt Bible
Day 22 of the Butt Bible program is the Butt Bible Lower Body Level 2 workout today. I am half way through the Butt Bible Challenge. Woohoo!
I found this workout is getting a bit easier today. It was still challenging and I should feel it tomorrow.
I forgot to mention the comedic one-liners Pauline says in this workout.
Things that Pauline says:
This is butt hell. Your glutes are beginning for mercy but we don't listen because I want an amazing butt, an award winning butt.
Link to workout DVD from:
http://www.amazon.com/The-Butt-Bible-Disc-Set/dp/B005KCIQQS/ref=sr_1_1?ie=UTF8&qid=1361133164&sr=8-1&keywords=butt+bible
Quote from:
http://www.goodreads.com/quotes/tag/recovery
Friday, March 15, 2013
Day 21: Butt Bible March 15
"I am a work in progress." - Violet Yates, Lost and Found
Today's Update:
A bit of a rough night last night. I was really exhausted today. Thankfully, today is my rest day. Have you ever noticed when you are tired, you don't eat very healthy. I felt voracious today. Note to self: Eat breakfast or I'll eat everything in sight.
Today's task: Rest
Day 21 of the Butt Bible program is a rest day.
I was able to have a 2 hour nap today. Luxury!!
Quote from:
http://www.goodreads.com/quotes/tag/recovery
Today's Update:
A bit of a rough night last night. I was really exhausted today. Thankfully, today is my rest day. Have you ever noticed when you are tired, you don't eat very healthy. I felt voracious today. Note to self: Eat breakfast or I'll eat everything in sight.
Today's task: Rest
Day 21 of the Butt Bible program is a rest day.
I was able to have a 2 hour nap today. Luxury!!
Quote from:
http://www.goodreads.com/quotes/tag/recovery
Thursday, March 14, 2013
Day 20: Butt Bible March 14
"If you want something you've never had... you have to do something you've never done..." - Vivek Kumar
Today's Update:
My arms are really sore from the Butt Bible Level 2 Upper Body workout. My triceps are especially sore. Gotta love those narrow pushups.
Today's task: Rest or Cardio day
Day 15 of the Butt Bible program is a rest or cardio day. I chose to find a cardio kickboxing class online. I found a 30 minute workout on youtube by Adrienne White, a group instructor in the Dallas area.
I have got to hand it to her. She keeps up her energy throughout in a solo workout. I don't think I could do it.
This workout requires coordination, which made this workout a bit of a challenge. I enjoyed the complexity of the combinations that she put together and I thought her cues for moves were helpful. The time went by fast. 30 minutes flew by in no time.
I would recommend this for beginning to advanced beginning cardio kickboxers. This workout is great if you are snowed in like the instructor was that day or if you really don't have time to leave the house and go to the gym, etc.
I might do this workout again. I am not sure, but I was good for today's cardio. I wasn't too out of breath in this workout, but that may have been because I was stumbling over my feet in the combinations.
Link to 30 Minute Cardio Kickboxing video:
http://www.youtube.com/watch?v=EOO-WFOtFAU
Quote from:
http://www.searchquotes.com/quotes/about/Trying_New_Things/
Today's Update:
My arms are really sore from the Butt Bible Level 2 Upper Body workout. My triceps are especially sore. Gotta love those narrow pushups.
Today's task: Rest or Cardio day
Day 15 of the Butt Bible program is a rest or cardio day. I chose to find a cardio kickboxing class online. I found a 30 minute workout on youtube by Adrienne White, a group instructor in the Dallas area.
I have got to hand it to her. She keeps up her energy throughout in a solo workout. I don't think I could do it.
This workout requires coordination, which made this workout a bit of a challenge. I enjoyed the complexity of the combinations that she put together and I thought her cues for moves were helpful. The time went by fast. 30 minutes flew by in no time.
I would recommend this for beginning to advanced beginning cardio kickboxers. This workout is great if you are snowed in like the instructor was that day or if you really don't have time to leave the house and go to the gym, etc.
I might do this workout again. I am not sure, but I was good for today's cardio. I wasn't too out of breath in this workout, but that may have been because I was stumbling over my feet in the combinations.
Link to 30 Minute Cardio Kickboxing video:
http://www.youtube.com/watch?v=EOO-WFOtFAU
Quote from:
http://www.searchquotes.com/quotes/about/Trying_New_Things/
Wednesday, March 13, 2013
Day 19: Butt Bible March 13
"Keep your face always toward the sunshine - and shadows will all behind you." - Walt Whitman
Today's Update:
I am feeling pretty good today. I am not sure exactly why, but I'll just go with it. It was a beautiful day and the sun was shining.
Today's task: Workout
Butt Bible
Day 19 of the Butt Bible program is the Butt Bible Upper Body Level 2 workout today.
This workout is difficult. I still am having trouble completing all the reps of this workout. My arms were/are burning. The pushups and triceps pushups are going to make my arms hurt tomorrow. I can already feel it.
I forgot to mention that Pauline has some choice phrases that just crack me up in this workout.
Things Pauline Says:
I don't want that muffin top, so I do this workout.
She has a move she called the gynecologist.
Women don't have the muscles to become body builders. Strength training will make you have toned firm muscles. You can't shape fat!
Muscles use more calories standing still than not.
Link to workout DVD from:
http://www.amazon.com/The-Butt-Bible-Disc-Set/dp/B005KCIQQS/ref=sr_1_1?ie=UTF8&qid=1361133164&sr=8-1&keywords=butt+bible
Quote from:
http://www.goodreads.com/quotes/tag/positive-attitude
Today's Update:
I am feeling pretty good today. I am not sure exactly why, but I'll just go with it. It was a beautiful day and the sun was shining.
Today's task: Workout
Butt Bible
Day 19 of the Butt Bible program is the Butt Bible Upper Body Level 2 workout today.
This workout is difficult. I still am having trouble completing all the reps of this workout. My arms were/are burning. The pushups and triceps pushups are going to make my arms hurt tomorrow. I can already feel it.
I forgot to mention that Pauline has some choice phrases that just crack me up in this workout.
Things Pauline Says:
I don't want that muffin top, so I do this workout.
She has a move she called the gynecologist.
Women don't have the muscles to become body builders. Strength training will make you have toned firm muscles. You can't shape fat!
Muscles use more calories standing still than not.
Link to workout DVD from:
http://www.amazon.com/The-Butt-Bible-Disc-Set/dp/B005KCIQQS/ref=sr_1_1?ie=UTF8&qid=1361133164&sr=8-1&keywords=butt+bible
Quote from:
http://www.goodreads.com/quotes/tag/positive-attitude
Tuesday, March 12, 2013
Day 18: Butt Bible March 12
"Rather than viewing a brief relapse back to inactivity as failure, treat it as a challenge and try to get back on track as soon as possible." - Jimmy Connors
Today's Update:
My neck hurts like crazy today. I don't know if it was my workout or the fact that I didn't sleep well because of my LO (little one) last night. Oh well.. Back to the schedule.
Today's task: Workout
Butt Bible
Day 18 of the Butt Bible program is the Butt Bible Lower Body Level 2 workout today.
I used 8 lb. dumbbell weights today and felt that the workout was difficult enough. I hopefully will feel it tomorrow. I am glad I am back on schedule.
Link to workout DVD from:
http://www.amazon.com/The-Butt-Bible-Disc-Set/dp/B005KCIQQS/ref=sr_1_1?ie=UTF8&qid=1361133164&sr=8-1&keywords=butt+bible
Quote from:
http://www.brainyquote.com/quotes/keywords/keep_going.html
Today's Update:
My neck hurts like crazy today. I don't know if it was my workout or the fact that I didn't sleep well because of my LO (little one) last night. Oh well.. Back to the schedule.
Today's task: Workout
Butt Bible
Day 18 of the Butt Bible program is the Butt Bible Lower Body Level 2 workout today.
I used 8 lb. dumbbell weights today and felt that the workout was difficult enough. I hopefully will feel it tomorrow. I am glad I am back on schedule.
Link to workout DVD from:
http://www.amazon.com/The-Butt-Bible-Disc-Set/dp/B005KCIQQS/ref=sr_1_1?ie=UTF8&qid=1361133164&sr=8-1&keywords=butt+bible
Quote from:
http://www.brainyquote.com/quotes/keywords/keep_going.html
Monday, March 11, 2013
Day 17: Butt Bible March 11
"Always remain strong, no matter what. Your strength and your ability to keep going is what defines you." - Marvin L. Sapp
Today's Update:
My family that was visiting has gone and I am ready to do the workout I was supposed to do yesterday. :) By the way, my hubby said keep up the good work. The Butt Bible workout is working.
Today's task: Rest or Cardio day
Day 17 of the Butt Bible program is a rest day or a cardio day, but since I missed my workout yesterday I am going to do the Butt Bible Upper Body Level 2 workout today. It is a 30 minute workout dedicated to your upper half.
Equipment needed for this workout: A set of light dumbbells and a set of heavy weights
Actual time of the supposed 30 minute workout is 32 minutes.
This workout was a big step up from the Level 1 upper body workout. I was unable to do all the moves in this workout as my arms were burning. When Pauline suggests light weights, do it. The moves with the light weights are hard enough. I tried to do heavier weights, but I just couldn't make it through all the reps with the weight.
I used 1 lb. weights for my light weights and 5 lb. weights for my heavy dumbbells. I should definitely feel this workout tomorrow.
Link to workout DVD from:
http://www.amazon.com/The-Butt-Bible-Disc-Set/dp/B005KCIQQS/ref=sr_1_1?ie=UTF8&qid=1361133164&sr=8-1&keywords=butt+bible
Quote from:
http://www.brainyquote.com/quotes/keywords/keep_going.html
Today's Update:
My family that was visiting has gone and I am ready to do the workout I was supposed to do yesterday. :) By the way, my hubby said keep up the good work. The Butt Bible workout is working.
Today's task: Rest or Cardio day
Day 17 of the Butt Bible program is a rest day or a cardio day, but since I missed my workout yesterday I am going to do the Butt Bible Upper Body Level 2 workout today. It is a 30 minute workout dedicated to your upper half.
Equipment needed for this workout: A set of light dumbbells and a set of heavy weights
Actual time of the supposed 30 minute workout is 32 minutes.
This workout was a big step up from the Level 1 upper body workout. I was unable to do all the moves in this workout as my arms were burning. When Pauline suggests light weights, do it. The moves with the light weights are hard enough. I tried to do heavier weights, but I just couldn't make it through all the reps with the weight.
I used 1 lb. weights for my light weights and 5 lb. weights for my heavy dumbbells. I should definitely feel this workout tomorrow.
Link to workout DVD from:
http://www.amazon.com/The-Butt-Bible-Disc-Set/dp/B005KCIQQS/ref=sr_1_1?ie=UTF8&qid=1361133164&sr=8-1&keywords=butt+bible
Quote from:
http://www.brainyquote.com/quotes/keywords/keep_going.html
Sunday, March 10, 2013
Day 16: Butt Bible March 10
"Life is what happens while you are busy making other plans." - John Lennon
Today's Update:
Well, today I was surprisingly not as sore as I thought I would be. Pauline said that I would feel it the next day, but I didn't. I certainly am working and that workout was difficult yesterday.
Today's task: Workout
Butt Bible
Day 16 of the Butt Bible program is the Butt Bible Upper Body Level 2 workout today. It is a 30 minute workout dedicated to your lower half.
Equipment needed for this workout: A light set of dumbbells and heavier set of dumbbells
Actual time of the supposed 30 minute workout is 32 minutes.
I had family visiting today and unfortunately was unable to do my workout. The day just got away from me. My plan is that do that workout tomorrow.
Link to workout DVD from:
http://www.amazon.com/The-Butt-Bible-Disc-Set/dp/B005KCIQQS/ref=sr_1_1?ie=UTF8&qid=1361133164&sr=8-1&keywords=butt+bible
Quote from:
http://www.brainyquote.com/quotes/keywords/busy.html
Today's Update:
Well, today I was surprisingly not as sore as I thought I would be. Pauline said that I would feel it the next day, but I didn't. I certainly am working and that workout was difficult yesterday.
Today's task: Workout
Butt Bible
Day 16 of the Butt Bible program is the Butt Bible Upper Body Level 2 workout today. It is a 30 minute workout dedicated to your lower half.
Equipment needed for this workout: A light set of dumbbells and heavier set of dumbbells
Actual time of the supposed 30 minute workout is 32 minutes.
I had family visiting today and unfortunately was unable to do my workout. The day just got away from me. My plan is that do that workout tomorrow.
Link to workout DVD from:
http://www.amazon.com/The-Butt-Bible-Disc-Set/dp/B005KCIQQS/ref=sr_1_1?ie=UTF8&qid=1361133164&sr=8-1&keywords=butt+bible
Quote from:
http://www.brainyquote.com/quotes/keywords/busy.html
Saturday, March 9, 2013
Day 15: Butt Bible March 9
"One thing I've come to learn about myself is that I have to keep going." - Andrew Mason
Today's Update:
I was feeling a bit low energy this morning. I really needed my workout today.
Today's task: Workout
Butt Bible
Day 15 of the Butt Bible program is the Butt Bible Lower Body Level 2 workout today. It is a 30 minute workout dedicated to your lower half.
Equipment needed for this workout: A pair of dumbbells
Actual time of the supposed 30 minute workout is 32 minutes.
The Level 2 Lower body workout is a lot more difficult than the Level 1 Lower body workout. I think it felt like it was 3 times harder than Level 1, but that maybe because I did not work out for the last few days. Nevertheless, it is definitely a notch up in difficulty.
Pauline was saying that I would feel this tomorrow and I think she might be right. My muscles were really burning during the workout.
Link to workout DVD from:
http://www.amazon.com/The-Butt-Bible-Disc-Set/dp/B005KCIQQS/ref=sr_1_1?ie=UTF8&qid=1361133164&sr=8-1&keywords=butt+bible
Quote from:
http://www.brainyquote.com/quotes/keywords/keep_going.html
Today's Update:
I was feeling a bit low energy this morning. I really needed my workout today.
Today's task: Workout
Butt Bible
Day 15 of the Butt Bible program is the Butt Bible Lower Body Level 2 workout today. It is a 30 minute workout dedicated to your lower half.
Equipment needed for this workout: A pair of dumbbells
Actual time of the supposed 30 minute workout is 32 minutes.
The Level 2 Lower body workout is a lot more difficult than the Level 1 Lower body workout. I think it felt like it was 3 times harder than Level 1, but that maybe because I did not work out for the last few days. Nevertheless, it is definitely a notch up in difficulty.
Pauline was saying that I would feel this tomorrow and I think she might be right. My muscles were really burning during the workout.
Link to workout DVD from:
http://www.amazon.com/The-Butt-Bible-Disc-Set/dp/B005KCIQQS/ref=sr_1_1?ie=UTF8&qid=1361133164&sr=8-1&keywords=butt+bible
Quote from:
http://www.brainyquote.com/quotes/keywords/keep_going.html
Friday, March 8, 2013
Day 14: Butt Bible March 8
"When you are happy, be thankful and your happiness is greatly multiplied. When you are feeling down, be thankful and you'll soon be feeling much better." - Ralph Marston
Today's Update:
I wasn't feeling too hot today. I think 2 rest days in a row are not a good idea. I was tired though and took a 2 hour nap. Ahh...
Today's task: Rest Day
Day 14 of the Butt Bible program is a rest day. Nothing to report for today.
Link to workout DVD from:
http://www.amazon.com/The-Butt-Bible-Disc-Set/dp/B005KCIQQS/ref=sr_1_1?ie=UTF8&qid=1361133164&sr=8-1&keywords=butt+bible
Quote from:
http://www.searchquotes.com/search/Feeling_Down/
Today's Update:
I wasn't feeling too hot today. I think 2 rest days in a row are not a good idea. I was tired though and took a 2 hour nap. Ahh...
Today's task: Rest Day
Day 14 of the Butt Bible program is a rest day. Nothing to report for today.
Link to workout DVD from:
http://www.amazon.com/The-Butt-Bible-Disc-Set/dp/B005KCIQQS/ref=sr_1_1?ie=UTF8&qid=1361133164&sr=8-1&keywords=butt+bible
Quote from:
http://www.searchquotes.com/search/Feeling_Down/
Day 13: The Butt Bible March 7th
"For fast-acting relief, try slowing down." - Lily Tomlin
Today's Update:
I am feeling pretty good today. My LO slept for 5 hours in a row last night so I was able to rest more.
Today's task: Cardio or Rest Day
Day 13 of the Butt Bible program is the choice between a cardio or a rest day. My LO had a 15 minute nap... So I didn't get to workout today. :( I went for a 30 minute walk with him, but that's about it.
Quote from:
http://www.quotegarden.com/stress.html
Today's Update:
I am feeling pretty good today. My LO slept for 5 hours in a row last night so I was able to rest more.
Today's task: Cardio or Rest Day
Day 13 of the Butt Bible program is the choice between a cardio or a rest day. My LO had a 15 minute nap... So I didn't get to workout today. :( I went for a 30 minute walk with him, but that's about it.
Quote from:
http://www.quotegarden.com/stress.html
Wednesday, March 6, 2013
Day 12: The Butt Bible March 6th
"Thoughts become things... Choose The Good Ones." - Mike Dooley
Today's Update:
I was not in the best mood today. A little gloom weather outside and I was feeling it. I have to say that doing the lower body workout late at night after my legs were tired made yesterday's workout really hurt today. My legs are sore!
Today's task: A Workout
The Butt Bible
Day 12 of the Butt Bible program is the Butt Bible Upper Body Level 1 workout today. I am just generally tired today so I felt this workout was working. My muscles were burning a lot though the workout.
Link to workout DVD from:
http://www.amazon.com/The-Butt-Bible-Disc-Set/dp/B005KCIQQS/ref=sr_1_1?ie=UTF8&qid=1361133164&sr=8-1&keywords=butt+bible
Quote from:
http://www.brainyquote.com/quotes/keywords/grow.html
Today's Update:
I was not in the best mood today. A little gloom weather outside and I was feeling it. I have to say that doing the lower body workout late at night after my legs were tired made yesterday's workout really hurt today. My legs are sore!
Today's task: A Workout
The Butt Bible
Day 12 of the Butt Bible program is the Butt Bible Upper Body Level 1 workout today. I am just generally tired today so I felt this workout was working. My muscles were burning a lot though the workout.
Link to workout DVD from:
http://www.amazon.com/The-Butt-Bible-Disc-Set/dp/B005KCIQQS/ref=sr_1_1?ie=UTF8&qid=1361133164&sr=8-1&keywords=butt+bible
Quote from:
http://www.brainyquote.com/quotes/keywords/grow.html
Tuesday, March 5, 2013
Day 11: The Butt Bible March 5th
"You simply have to put one foot in front of the other and keep going. Put blinders on and plow right ahead." - George Lucas
Today's Update:
I am tired today but I guess that is nothing new. Hopefully my workout will perk me up.
Today's task: A Workout
The Butt Bible
Day 11 of the Butt Bible starts with the Butt Bible Lower Body Level 1 workout today.
Unfortunately, I was unable to do my workout until 8 at night. There was too much to do today. Fortunately, this workout totally kick my butt. It was great. I am sure I'll feel it tomorrow.
Link to workout DVD from:
http://www.amazon.com/The-Butt-Bible-Disc-Set/dp/B005KCIQQS/ref=sr_1_1?ie=UTF8&qid=1361133164&sr=8-1&keywords=butt+bible
Quote from:
http://www.brainyquote.com/quotes/keywords/grow.html
Today's Update:
I am tired today but I guess that is nothing new. Hopefully my workout will perk me up.
Today's task: A Workout
The Butt Bible
Day 11 of the Butt Bible starts with the Butt Bible Lower Body Level 1 workout today.
Unfortunately, I was unable to do my workout until 8 at night. There was too much to do today. Fortunately, this workout totally kick my butt. It was great. I am sure I'll feel it tomorrow.
Link to workout DVD from:
http://www.amazon.com/The-Butt-Bible-Disc-Set/dp/B005KCIQQS/ref=sr_1_1?ie=UTF8&qid=1361133164&sr=8-1&keywords=butt+bible
Quote from:
http://www.brainyquote.com/quotes/keywords/grow.html
Monday, March 4, 2013
Day 10: The Butt Bible March 4th
"Make the most of yourself... for that is all there is of you." - Ralph Waldo Emerson
Today's Update:
I did not eat very healthy today and I have the bad attitude to prove it. Ahh.. I will try again tomorrow.
Today's task: Cardio or Rest Day
Sixpax Group Class Workout on the bellicon
Day 10 of the Butt Bible program is your choice of a cardio day or a rest day.
I choose to try to find a workout online for my cardio today. I found a cardiolates class on the trampoline on youtube. I've had my mini trampoline for at least 6 years maybe and have rarely used it recently.
I started the workout and did about 15 minutes and got bored, and I am too tired today to find something else. I guess today became a little bit of a rest day.
Link to workout on youtube from:
http://www.youtube.com/watch?v=avZr0oR6Wgo
Quote from:
http://www.brainyquote.com/quotes/keywords/grow.html
Today's Update:
I did not eat very healthy today and I have the bad attitude to prove it. Ahh.. I will try again tomorrow.
Today's task: Cardio or Rest Day
Sixpax Group Class Workout on the bellicon
Day 10 of the Butt Bible program is your choice of a cardio day or a rest day.
I choose to try to find a workout online for my cardio today. I found a cardiolates class on the trampoline on youtube. I've had my mini trampoline for at least 6 years maybe and have rarely used it recently.
I started the workout and did about 15 minutes and got bored, and I am too tired today to find something else. I guess today became a little bit of a rest day.
Link to workout on youtube from:
http://www.youtube.com/watch?v=avZr0oR6Wgo
Quote from:
http://www.brainyquote.com/quotes/keywords/grow.html
Sunday, March 3, 2013
Day 9: The Butt Bible March 3rd
"Without continual growth and progress, such words as improvement, achievement, and success have no meaning." - Benjamin Franklin
Today's Update:
Well, I feel pretty good today. My husband is noticing a difference in my posture and my body. I look more fit and I stand taller. I think that a good thing.
Today's task: A Workout
The Butt Bible
Day 9 of the Butt Bible program is the Butt Bible Upper Body Level 1 workout today.
I used 8 pound dumbbells for the workout and I felt it burn during the exercises. I think this is the right weight to use for this workout at the moment. It felt good and the time flew by.
Actual time of the supposed 20 minute workout is 21 minutes.
Link to workout DVD from:
http://www.amazon.com/The-Butt-Bible-Disc-Set/dp/B005KCIQQS/ref=sr_1_1?ie=UTF8&qid=1361133164&sr=8-1&keywords=butt+bible
Quote from:
http://www.brainyquote.com/quotes/keywords/grow.html
Today's Update:
Well, I feel pretty good today. My husband is noticing a difference in my posture and my body. I look more fit and I stand taller. I think that a good thing.
Today's task: A Workout
The Butt Bible
Day 9 of the Butt Bible program is the Butt Bible Upper Body Level 1 workout today.
I used 8 pound dumbbells for the workout and I felt it burn during the exercises. I think this is the right weight to use for this workout at the moment. It felt good and the time flew by.
Actual time of the supposed 20 minute workout is 21 minutes.
Link to workout DVD from:
http://www.amazon.com/The-Butt-Bible-Disc-Set/dp/B005KCIQQS/ref=sr_1_1?ie=UTF8&qid=1361133164&sr=8-1&keywords=butt+bible
Quote from:
http://www.brainyquote.com/quotes/keywords/grow.html
Saturday, March 2, 2013
Pauline Nordin: More Diet Guidelines
I found some more information about Pauline Nordin's diet, the instructor of the Butt Bible. Since the "free guidelines" are no where to be found. I have had to scour the internet for information about her diet.
The concept of Fighter Diet Extreme involves restricting carbohydrates on six days of the week, with a carbohydrate “re-feed” on the seventh day. This allows you to lose weight, while maintaining your muscle mass and boosting metabolism.
GOOD EATS
Eat your veggies. That’s the primary advice from Nordin, who says it’s the easiest way to stay full on a low number of calories. She eats 7 pounds of vegetables per day, including them in lunch and dinner.
For Nordin, 7 pounds amounts to about:
• 3 pounds of cabbage.
• 2 pounds of winter squash (immediately after a workout).
• 2 pounds of mixed vegetables (broccoli, red beets, spinach and bell peppers)
Rather than eat them raw, Nordin recommends steaming, baking, grilling or microwaving. Eating a lot of raw vegetables can give you gas, she said.
Overall, she recommends the following percentages as it pertains to your daily calorie intake:
• 30-35 percent protein
• 20 percent fat
• The rest in vegetables.
Nordin’s diet plans incorporate snacks and meals for post-workout and rest days. Among the recommended foods: fat-free cheese, oat bran, macadamia nuts, Greek yogurt, pink salmon and 100 percent cacao chocolate.
“I believe you should eat 2 to 5 percent of your body weight — your lean weight — in vegetables,” she said.
http://marinecorpstimes.com/news/2012/03/marine-pauline-nordin-fighter-diet-fitness-trainer-offers-tips-032612w/
The concept of Fighter Diet Extreme involves restricting carbohydrates on six days of the week, with a carbohydrate “re-feed” on the seventh day. This allows you to lose weight, while maintaining your muscle mass and boosting metabolism.
There are three different meal plans that comprise the diet.
Plan A
On six days of the week you follow Plan A, where all of your carbohydrates come from vegetables with an option for small amounts of grains like oatmeal or wheat bran.
Plan B
On the seventh day you follow Plan B, where almost all calories come from high calorie carbohydrates like rice, bread, pasta, oats, cereal and fruit.
Plan C
Plan C is an optional plan where you can consume more healthy fats and take a break from fibers. This plan is good for when you are traveling or want to keep your stomach flat.
On all of the plans you should consume 1.25 grams of protein per pound of body weight (not including the proteins found in vegetables). Menu plans are set at 1100 and 1500 calories.
Nordin says that most women lose weight on the 1500-calorie plan but if you want even faster results or have a sedentary lifestyle you can try the 1100-calorie plan. Dieters who have a high metabolism and need more calories will need to individualize the diet and include a higher intake of high-energy foods like nuts, legumes and higher calorie vegetables.
Recommended Foods
Egg whites, cottage cheese, chicken breast, salmon, whey protein, almond milk, green beans, cucumbers, broccoli, flax seeds, wheat bran, non-fat Greek yogurt, Shirataki noodles, cinnamon, mustard, balsamic vinegar, cocoa powder,stevia,
http://www.everydiet.org/diet/fighter-diet-extreme
Day 8: 30 day Butt Bible March 2nd
| "Stay the course, light a star. Change the world where'er you are." - Richard Le Gallienne |
Today's Update:
I think I already see improvement on my behind. Am I imagining it or not? I think maybe this is why my pants are looser. The toning of my legs and thighs are really improving.
Today's task: A Workout
The Butt Bible
Day 8 of the Butt Bible program is the Butt Bible Lower Body Level 1 workout today. The start of week 2 of the six week program. The workout still amazes me how fast it goes. Before I knew it, the workout was over. 21 minutes sure flies by when you are focusing on your legs and buttocks. It was a good soreness during the workout and I definitely felt the burn on the leg raises.
Link to workout DVD from:
http://www.amazon.com/The-Butt-Bible-Disc-Set/dp/B005KCIQQS/ref=sr_1_1?ie=UTF8&qid=1361133164&sr=8-1&keywords=butt+bible
Quote from:
http://www.searchquotes.com/search/Stay_The_Course/
Friday, March 1, 2013
Day 7: Butt Bible March 1st
"No rest is worth anything except the rest that is earned." - Jean Paul
Today's Update:
I did not sleep very well, and I woke up early for work. I don't really feel much from yesterday's workout. It looks like I need a different cardio workout.
Today's task: Rest
Today's task is rest. Ahhhh. I'm so glad. I need it!
Link to workout DVD from:
http://www.amazon.com/The-Butt-Bible-Disc-Set
Quote from:
http://www.motivational-inspirational-corner.com/getquote.html?categoryid=134
Today's Update:
I did not sleep very well, and I woke up early for work. I don't really feel much from yesterday's workout. It looks like I need a different cardio workout.
Today's task: Rest
Today's task is rest. Ahhhh. I'm so glad. I need it!
Link to workout DVD from:
http://www.amazon.com/The-Butt-Bible-Disc-Set
Quote from:
http://www.motivational-inspirational-corner.com/getquote.html?categoryid=134
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