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

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

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

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

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.

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/

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