tag:blogger.com,1999:blog-16445000658199819842024-03-13T15:08:52.070-04:00Personal ChallengeFitness and Nutrition Trainingpcfitnesshttp://www.blogger.com/profile/18231473465557953228noreply@blogger.comBlogger113125tag:blogger.com,1999:blog-1644500065819981984.post-88516042309785805512010-06-25T09:15:00.007-04:002010-06-25T09:44:53.883-04:00Interval TrainingLately I have been trying to get my workout in before my husband leaves for work. But on the days when he has to leave by 6:45am, my poor sleep deprived pregnant body can't/refuses to get up by 5:30am. Instead I will do some cardio and strength intervals at home in my front room while the little one is still asleep. Although I did do one the other day when she was awake and she found it very entertaining. She especially loved the jump rope which made things a little tricky for me. She was actually a great personal trainer because she never wanted me to stop jump roping.<br /><br />Here is an interval you can do with minimal equipment. I really am a fan of this kind of workout because you can get both the cardio and strength going at the same time.<br /><br /><br /><object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/gIOVx4MS8oU&hl=en_US&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/gIOVx4MS8oU&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object>pcfitnesshttp://www.blogger.com/profile/18231473465557953228noreply@blogger.com0tag:blogger.com,1999:blog-1644500065819981984.post-14284695424857740672010-06-25T09:04:00.003-04:002010-06-25T09:44:34.113-04:00Knee Slaps Abdominal ExerciseI seem to get the most questions about what ab exercises are best. I don't claim to have the secret but I know there is much more beyond the basic crunch. Give these a try and see what you think...<br /><br /><br /><br /><object height="385" width="640"><param name="movie" value="http://www.youtube.com/v/C4WIwheJX1I&hl=en_US&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/C4WIwheJX1I&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="640" height="385"></embed></object>pcfitnesshttp://www.blogger.com/profile/18231473465557953228noreply@blogger.com0tag:blogger.com,1999:blog-1644500065819981984.post-57752814981424522702010-06-22T08:02:00.005-04:002010-06-22T08:20:33.542-04:0030 Day Fitness Challenge--Week 4<div align="center"><span style="font-family:verdana;font-size:180%;">Week 4</span></div><br /><div align="center"><span style="font-family:verdana;"></span></div><br /><div align="center"><span style="font-family:verdana;"><em>anyone still with me?..</em></span></div><br /><div align="center"><span style="font-family:verdana;"></span></div><br /><div align="center"><span style="font-family:verdana;">If not <u>it is never too late</u> to start over.</span></div><br /><div align="center"><span style="font-family:verdana;"></span></div><br /><div align="center"><span style="font-family:verdana;">Your last and final week will look like your week 2 plan, except you will keep the cardio minutes at <span style="color:#cc0000;"><strong>60 min per session</strong>. </span></span></div><br /><div align="center"><span style="font-family:verdana;"></span></div><br /><div align="center"><span style="font-family:verdana;"><strong>Click here for the week 2 plan-</strong> </span></div><br /><div align="center"><a href="http://personalchallengefitness.blogspot.com/2010/06/30-day-fitness-challenge-week-2.html"><span style="font-family:verdana;">http://personalchallengefitness.blogspot.com/2010/06/30-day-fitness-challenge-week-2.html</span></a></div><br /><div align="center"><span style="font-family:verdana;"></span></div><br /><div align="center"><span style="font-family:verdana;font-size:180%;"><strong>I realize I didn't do a weekend workout for week 2 so here it is-</strong></span></div><br /><div align="center"><span style="font-family:verdana;"></span></div><br /><div align="center"><span style="font-family:verdana;">If possible do this outside. Create a walking/running course that is 3 miles long. If outside isn't a possibility you can do this on a treadmill. You are going to walk/run this course and time yourself from start to finish. Before you start do a 5 minute warm-up and be sure to cool-down adn stretch after you finish. </span></div><br /><div align="center"><span style="font-family:verdana;"></span></div><br /><div align="center"><span style="font-family:verdana;">If 3 miles isn't a challenge for you then make it a 5 mile course. </span></div><br /><div align="center"><span style="font-family:verdana;"></span></div><br /><div align="center"><span style="font-family:verdana;"><strong><span style="font-size:130%;color:#cc0000;">Challenge yourself</span></strong> to do this course again in 6 weeks with the goal to do it in a faster time</span> <em>(Don't let this me the end of your own personal fitness challenge).</em></div><br /><div align="center"><em></em></div><br /><div align="center"><em><strong>And don't forget to keep up with the nutrition challenges...</strong></em></div><div align="center"><em></em> </div><div align="center"><span style="font-family:verdana;"><strong><span style="color:#6600cc;">1. Fruits and Veggies-</span></strong> Get 9 servings in one day (click </span><a href="http://www.fruitsandveggiesmorematters.org/"><span style="font-family:verdana;">here</span></a><span style="font-family:verdana;"> for helpful tips)</span></div><div align="center"><br /><span style="font-family:verdana;"><span style="color:#ff6600;"><strong>2. Au Natural-</strong></span> Same as last week...no refined carbs or artificial sweeteners for 1 day (hopefully by now you are starting to do this more than one day a week)</span></div><div align="center"><br /><span style="font-family:verdana;"><span style="color:#009900;"><strong>3. Healthy Start-</strong></span> For 2 mornings this week be sure to get a breakfast that includes both whole grains and healthy protein. </span><span style="font-family:times new roman;"><em>(if you haven't tried the whole grain waffle recipe I posted earlier you should definitely give it a try...delicious. Especially topped with all the fresh berries that are inseason right now).</em><br /></span></div><div align="center"><em></em></div><br /><div align="center"></div>pcfitnesshttp://www.blogger.com/profile/18231473465557953228noreply@blogger.com0tag:blogger.com,1999:blog-1644500065819981984.post-10741945694642706242010-06-16T15:50:00.003-04:002010-06-17T16:09:04.223-04:00Exercise with the Kiddos...<div align="center"><strong><span style="font-family:verdana;font-size:130%;"><span style="font-size:180%;color:#cc0000;">I love</span> this article about <span style="color:#990000;"><u>circuit training with children</u></span>. This is a perfect way to make physical activity fun! </span></strong></div><div align="center"><strong><span style="font-family:Verdana;font-size:130%;"></span></strong> </div><div align="center"><strong><span style="font-family:Verdana;font-size:130%;">The kids will love the activities and they will love that Mom and/or Dad are doing them too.</span></strong></div><div align="center"><strong><span style="font-family:verdana;font-size:130%;"></span></strong> </div><div align="center"><strong><span style="font-family:verdana;font-size:130%;">Plus if you don't have time to squeeze in your workout this is a great way to get some exercise while playing with the kids. </span></strong></div><strong><span style="font-family:verdana;font-size:130%;"></span></strong><br /><strong><span style="font-family:verdana;font-size:130%;"></span></strong><br /><strong><span style="font-family:verdana;font-size:130%;">Family Fun: Circuit Training #1</span></strong><br /><em>By kristen_deleo<br /></em><br />Last week I wrote about the concept of circuit training and how simple it is to do at home with your family. (See <a href="http://www.healthnews.com/blogs/kristen-deleo/fitness-exercise/exercising-your-children-family-circuit-training-3779.html">Family Circuit Training</a> [1].) From an exercise science point of view, the benefit of circuit training is the ability to get your cardiovascular and strength training done in one shot. But from the point of view of an experienced children's fitness instructor, the benefit of circuit training is the ability to keep kids entertained with an ever-changing array of equipment and activity at each station.All of the family circuits presented here will include stations simply labeled “Cardio,” “Muscle,” and “Fun.” The “Fun” stations will often focus on coordination and balance, but sometimes they may just be good, old-fashioned fun.Here’s what you’ll need for<br /><br /><br /><br /><strong><span style="font-family:verdana;font-size:130%;">Family Circuit #1:<br /></span></strong>Paper plates or orange cones<br />Jump ropes (one child size, one adult)<br />Canned food<br />Plastic Bouncy Ball<br />Pillow<br />Beach Towel or exercise mat<br />Bubble wrap cut into a large square<br /><br />Set up your circuit stations wherever you have the most space in your home. It may be the family room, the garage, or even the backyard. Warm-up together as a family for five minutes. This may be as simple as walking around the block. But if you have one of those kids who loves the spotlight, let him or her lead the family in a short warm-up to music. Next the family disperses to the stations.<br /><br /><br /><strong><span style="font-family:verdana;font-size:130%;">Station #1 Cardio<br /></span><u>Jump rope</u>:</strong> This station will need the most room.<br /><br /><br /><span style="font-family:verdana;font-size:130%;"><strong>Station #2 Muscle</strong></span><br /><strong><u>Bicep curls</u>:</strong> Use the canned food as hand weights for the kids. Parents may want to substitute the cans with heavier hand weights at this station. It’s important to emphasize proper form for the bicep curls. Older kids will invariably say the canned food is too light. The point is for them to learn proper form first (shoulders back, abs tight, knees slightly bent) to prepare them for heavier weights.<br /><br /><br /><strong><span style="font-family:verdana;font-size:130%;">Station #3 Cardio/Muscle<br /></span><u>Ball Hop</u></strong>: Using your adductor muscles (inner thigh), squeeze a ball between your knees as you hop to the rhythm of the music.<br /><br /><br /><span style="font-family:verdana;font-size:130%;"><strong>Station #4 Cardio/Muscle</strong></span><br /><strong><u>Boxing</u>:</strong> Let the little ones get their aggression out with jabs and upper cuts (not on each other!). Keep your heart rate up by staying “light on your feet,” rocking side to side. Kids love to punch targets. Ideally there would be a parent available at this station to hold a pillow as a target. (For extra fun, you can purchase inflatable clowns that are weighted at the bottom. They make excellent targets.)<br /><br /><br /><span style="font-family:verdana;font-size:130%;"><strong>Station #5 Muscle</strong></span><br /><strong><u>The Plank</u></strong>: Kids like this exercise because of its analogy to pirates “walking the plank.” Lie face down on a towel or mat, with your arms bent at the elbows, palms down. Curl your toes under and lift your entire body about one inch off the floor so that your toes and forearms are supporting your weight. This exercise engages a multitude of muscles in the body. Keep your body aligned, straight as a plank. (See photo.) For kids, I use the cue, “No stinkbugs!” to remind them to keep their rear from rising up. Also, you’d be surprised how easy it is to forget to breathe during this exercise. Both kids and adults need to be reminded to inhale and exhale.<br /><br /><br /><strong><span style="font-family:verdana;font-size:130%;">Station #6 Cardio/Fun<br /></span><u>The Pop!:</u></strong> As you’re well aware, kids love to make noise. At this station you can jump, stomp, or dance on the square of bubble wrap to pop your way to a good workout. Yep, it’s fun. You might need a back-up piece.<br /><br /><br />A good length of time at each station is about 30 seconds. Family members can take turns being in charge of watching the clock and yelling “Next station!” If space permits you can increase your number of stations by adding a “free” station between each regular station. A free station doesn’t require any equipment and remains the same through out the circuit. For example, if the family chooses jogging in place as the free station, each participant would jog in place every time before moving on to the next established station. You can mark the free station with an orange cone or a paper plate. The kids can use markers to write “jog in place” on the plate. Other ideas for free stations include jumping jacks, and dances like The Twist or Macarena.<br /><br /><br />Repeat the circuit until you get in a good twenty minutes of activity. Fun music will help you and your kids to stay motivated. Finish with a five-minute cool down and stretch.<br /><br /><br />As a mom, I realize circumstances don’t always allow you to accomplish everything you have planned. In reality, you may not have the time, space, or energy to create the perfect family circuit. Remember that any activity is better than no activity. So leave out a couple stations or improvise if needed. The goal is to establish healthy habits for your family by allocating time to move and sweat together.<br />Check back in the coming weeks for Family Circuit #2.<br />Source URL: <a href="http://www.healthnews.com/blogs/kristen-deleo/fitness-exercise/family-fun-circuit-training-1-3816.html">http://www.healthnews.com/blogs/kristen-deleo/fitness-exercise/family-fun-circuit-training-1-3816.html</a>pcfitnesshttp://www.blogger.com/profile/18231473465557953228noreply@blogger.com0tag:blogger.com,1999:blog-1644500065819981984.post-74139773857239324352010-06-16T15:01:00.003-04:002010-06-16T15:12:16.546-04:00Healthy Lemony Green Beans<div align="center"><span style="font-family:times new roman;font-size:130%;">I often forget to put much thought into the veggie side dishes I make. I will prepare the main dish and then just steam some beans and broccoli and throw them on the table. Lately my little one has become more picky and will leave the veggies on her plate (unless I give her some ketchup to dip them in...totally gross I know). I guess it is time for me to get more creative and teach her that veggies are yummy. My husband will probably appreciate it too. I like this twist on the green bean from CookingLight.com-</span></div><img style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 238px; CURSOR: hand; HEIGHT: 195px; TEXT-ALIGN: center" alt="" src="http://img.timeinc.net/recipes/i/recipes/green-beans-oh-1904748-l.jpg" border="0" /><br /><div><span style="font-family:verdana;"></span></div><br /><div><span style="font-family:verdana;"><a href="http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=549731">http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=549731</a></span></div><br /><div><span style="font-family:Verdana;"></span></div><br /><div><span style="font-family:Verdana;"></span><span style="font-family:verdana;"></span></div><br /><div><span style="font-family:verdana;">Here are some variations to make them <strong><u>even more</u></strong> kid and adult friendly-</span></div><br /><div><span style="font-family:verdana;"></span></div><br /><div><span style="font-family:verdana;font-size:180%;color:#33cc00;"><strong>Lemony Green Beans</strong></span></div><br /><div><br /><span style="font-family:verdana;">This wonderfully adaptable recipe will become a go-to side dish that works alongside fish, chicken, poultry, and many other main dishes.</span></div><br /><div><span style="font-family:verdana;"></span></div><br /><div><span style="font-family:verdana;"><span style="font-size:180%;"><strong>For Kids:</strong></span> Skip the lemon juice and sweeten the dish with a touch of honey or maple syrup. Serve on top of steamed white or brown rice along with a piece of grilled chicken for a complete meal.</span></div><br /><div><span style="font-family:verdana;"></span></div><br /><div><span style="font-family:verdana;"><strong><span style="font-size:180%;">For Adults:</span></strong> Try a spicy variation to the dish: add crushed red pepper, cumin, and slivered unsweetened coconut to the hot oil. Sauté for a minute or two, then add the lemon juice, salt, and pepper. Serve garnished with a mixture of mint and cilantro leaves. Complete the meal with brown rice and grilled chicken.</span></div><div></div>pcfitnesshttp://www.blogger.com/profile/18231473465557953228noreply@blogger.com0tag:blogger.com,1999:blog-1644500065819981984.post-78520998933237789992010-06-16T14:55:00.002-04:002010-06-16T15:00:07.559-04:00Grilled Chicken with Cucumber-Melon SalsaI love a new twist on the classic grilled chicken recipe...<br /><br /><br /><a href="http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1988532">http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1988532</a><br /><br />Click on the link for the recipe and a picture. Look delicious!pcfitnesshttp://www.blogger.com/profile/18231473465557953228noreply@blogger.com0tag:blogger.com,1999:blog-1644500065819981984.post-40854703334868021162010-06-15T14:12:00.002-04:002010-06-15T14:19:49.064-04:00Delicious Whole Grain Waffles<a href="http://media.onsugar.com/files/2010/03/09/2/192/1922729/a3ad0e9f0f14da24_oatmeal-waffle.jpg"><img style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 335px; CURSOR: hand; HEIGHT: 204px; TEXT-ALIGN: center" alt="" src="http://media.onsugar.com/files/2010/03/09/2/192/1922729/a3ad0e9f0f14da24_oatmeal-waffle.jpg" border="0" /></a><br /><div><span style="font-family:verdana;">This is a must try recipe...</span></div><br /><div><span style="font-family:verdana;"></span></div><br /><div><a href="http://allrecipes.com/Recipe/Oatmeal-Waffles-2/Detail.aspx"><span style="font-family:verdana;">http://allrecipes.com/Recipe/Oatmeal-Waffles-2/Detail.aspx</span></a></div><br /><div><span style="font-family:verdana;"></span></div><br /><div><span style="font-family:verdana;">I did add a little bit of white flour to the recipe to make it less heavy and I also added a little more oatmeal. I think next time I want to try a little cinamon too. The recipe does make a lot so if you don't have to feed a lot of mouths you can have these on hand for a quick and easy breakfast.</span></div>pcfitnesshttp://www.blogger.com/profile/18231473465557953228noreply@blogger.com1tag:blogger.com,1999:blog-1644500065819981984.post-8799016226515253782010-06-14T23:06:00.002-04:002010-06-14T23:12:18.466-04:00Week 3Sorry for the lack of posts this last week. We were out of town a lot this week and I didn't have time to sit down and blog much. I promise to make up for it this week. As for the plan, week 3 will look just like week 1 except for the cardio minutes will be bumped up to 60 minutes. <br /><br />I will do my best to focus on healthy recipes this week. I have been trying to find a muffin and bread recipe that are completely whole grain, but I have yet to have enough success to share any of them with you. I will keep experimenting and I promise to share once I find the magic one.<br /><br />I really am on a mission to find foods that are healthy yet taste good enough that my husband won't know they are healthy for him. If he had it is his way we would eat hot dogs and hamburgers every night. One day I hope to convert him to the health nut life but I feel it will take a lifetime to accomplish this. <br /><br />Good luck with week 3. We shall keep in touch!pcfitnesshttp://www.blogger.com/profile/18231473465557953228noreply@blogger.com0tag:blogger.com,1999:blog-1644500065819981984.post-69076111535912510172010-06-07T21:35:00.001-04:002010-06-07T21:44:08.357-04:00Week 2---The Plan<div align="center"><span style="font-family:verdana;">The posts are out of order so click </span><a href="http://personalchallengefitness.blogspot.com/2010/06/30-day-fitness-challenge-week-2.html"><strong><span style="font-family:verdana;font-size:180%;">here</span></strong></a><span style="font-family:verdana;"> to check out the plan for week 2.</span></div>pcfitnesshttp://www.blogger.com/profile/18231473465557953228noreply@blogger.com0tag:blogger.com,1999:blog-1644500065819981984.post-58481513411024913602010-06-07T13:24:00.003-04:002010-06-07T13:27:42.198-04:00Day 5-6-7<div align="center"><span style="font-family:verdana;">Hope the weekend went well for you and that you found a way to stay active.</span></div><span style="font-family:verdana;"></span><br /><div align="center"><span style="font-family:verdana;"><strong>Today (Day 7) is a 30 minute cardio day.</strong> The minutes increase with week 2!</span></div><div align="center"><span style="font-family:verdana;"></span> </div><div align="center"><span style="font-family:verdana;color:#339999;"><strong>Don't forget about your nutrition challenges-</strong></span></div><div align="center"><span style="font-family:verdana;"><strong>1.</strong>meatless menu</span></div><div align="center"><span style="font-family:verdana;"><strong>2.</strong> Au natural (no refined carbs or articifial sweeteners for a day)</span></div><div align="center"><span style="font-family:verdana;"><strong> 3. </strong>Omega-3s (fix one meal that incorporates this healthy fat)</span></div><span style="font-family:verdana;"></span><br /><div align="center"><span style="font-family:verdana;">I will have week 2 info posted shortly.</span></div>pcfitnesshttp://www.blogger.com/profile/18231473465557953228noreply@blogger.com0tag:blogger.com,1999:blog-1644500065819981984.post-33876295871421432292010-06-07T12:57:00.005-04:002010-06-07T21:35:20.394-04:0030 Day Fitness Challenge--Week 2<p align="center"><strong><span style="font-family:Verdana;font-size:180%;color:#009900;">30 Day Fitness Challenge--Week 2 </span></strong></p><br /><p align="center"><strong><span style="font-family:Verdana;font-size:180%;">(6/8-6/14)</span></strong></p><br /><p align="center"><strong><span style="font-family:Verdana;font-size:180%;color:#6633ff;"><u>The Plan</u></span></strong></p><p align="center"><span style="font-family:Verdana;"><span style="color:#000000;">Tues</span> 6/8- Strength (see routine below for ideas)</span></p><br /><p align="center"><span style="font-family:Verdana;">Wed 6/9- 45 min cardio</span></p><br /><p align="center"><span style="font-family:Verdana;">Thurs 6/10- Strength</span></p><br /><p align="center"><span style="font-family:Verdana;">Fri 6/11- 45 min cardio</span></p><br /><p align="center"><span style="font-family:Verdana;">Sat 6/12- Weekend Workout (see description below)</span></p><br /><p align="center"><span style="font-family:Verdana;">Sun 6/13- REST!</span></p><br /><p align="center"><span style="font-family:Verdana;">Mon 6/14- Strength</span></p><br /><p align="center"><span style="font-family:Verdana;"><strong>Nutrition Challenges-</strong></span></p><br /><p align="center"><span style="font-family:Verdana;">1. Fruits and Veggies- Get 9 servings in one day (click <a href="http://www.fruitsandveggiesmorematters.org/"><strong><span style="font-size:180%;">here</span></strong></a> for helpful tips)</span></p><br /><p align="center"><span style="font-family:Verdana;">2. Au Natural- Same as last week...no refined carbs or artificial sweeteners for 1 day</span></p><br /><p align="center"><span style="font-family:Verdana;">3. Healthy Start- For 2 mornings this week be sure to get a breakfast that includes both whole grains and healthy protein. </span></p><p align="center"><span style="font-family:verdana;color:#cc0000;"><em>I will get some ideas posted soon to help you accomplish these challenges.</em></span></p><p align="center"><span style="font-family:Verdana;"></span><strong><span style="font-family:verdana;font-size:180%;color:#6600cc;">Strength Routine</span></strong><br /><span style="font-family:verdana;">If you need help modifying these exercises let me know. Most can be done with minimal equipment, but let me know if you don't have what it takes to execute the exercises effectively</span>.</p><br /><br /><span style="font-family:verdana;"><strong>Step Ups and Push-ups-<br /></strong></span><br /><span style="font-family:verdana;">Do one set of the step-ups followed by a set of 15 push-ups. Repeat this circuit 3 times.<br /></span><br /><object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/BTuNQUhna1M&hl=en_US&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><br /><br /><embed src="http://www.youtube.com/v/BTuNQUhna1M&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object><br /><br /><strong><span style="font-family:verdana;">Trio-</span></strong><br /><span style="font-family:verdana;">Do this circuit 3 times as well.</span><br /><object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/eT33szUOMhU&hl=en_US&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><br /><br /><embed src="http://www.youtube.com/v/eT33szUOMhU&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object><br /><br /><br /><strong><span style="font-family:verdana;">Upper Boday Interval-</span></strong><br /><span style="font-family:verdana;">The end of this video will explain how to execute these intervals.</span><br /><object height="385" width="640"><param name="movie" value="http://www.youtube.com/v/Jk7TRd8fcTc&hl=en_US&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><br /><br /><embed src="http://www.youtube.com/v/Jk7TRd8fcTc&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="640" height="385"></embed></object><br /><br /><strong><span style="font-family:verdana;">Abs-</span></strong><br /><span style="font-family:verdana;">Do 3 sets of these exercises.<br /></span><object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/KxN6vtmPGGA&hl=en_US&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><br /><br /><embed src="http://www.youtube.com/v/KxN6vtmPGGA&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object>pcfitnesshttp://www.blogger.com/profile/18231473465557953228noreply@blogger.com0tag:blogger.com,1999:blog-1644500065819981984.post-18055168321938114172010-06-03T21:29:00.005-04:002010-06-03T21:52:31.773-04:0030 Day Challenge--Day 4<div align="center"><span style="font-family:trebuchet ms;"><strong><span style="font-size:180%;">Time for another strength workout.</span></strong> </span></div><div align="center"><span style="font-family:trebuchet ms;"><strong><span style="font-size:180%;color:#3333ff;">Day 4</span></strong> is going to look just like</span> <a href="http://personalchallengefitness.blogspot.com/2010/06/30-day-challenge-day-2.html"><strong><span style="font-family:verdana;font-size:180%;">Day 2.</span> </strong></a></div><div align="center"></div><div align="center"><strong><span style="font-family:verdana;font-size:180%;color:#ff0000;">Why Strength Train?</span></strong></div><div align="center"></div><div align="center"><span style="font-family:verdana;">Muscle mass naturally diminishes with age. </span></div><div align="center"><span style="font-family:verdana;"></span></div><div align="center"><span style="font-family:verdana;">"If you don't do anything to replace the lean muscle you lose, you'll increase the percentage of fat in your body," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center. "But strength training can help you preserve and enhance your muscle mass — at any age." </span></div>pcfitnesshttp://www.blogger.com/profile/18231473465557953228noreply@blogger.com0tag:blogger.com,1999:blog-1644500065819981984.post-65460897433152907732010-06-03T07:16:00.006-04:002010-06-03T21:29:03.277-04:00Eating Healthy CarbsI had a question about healthy carbs versus refined carbs so here are some tips and ideas.<br /><br /><span style="color:#cc0000;"><strong><span style="font-size:180%;"><u>Good Carbs</u>-</span></strong><br /></span><br /><strong>Fruits and Veggies</strong><br /><br /><strong>100% Whole Grains</strong>- Breads, Pastas, Brown Rice, Wild Rice, Bulgar, Popcorn, Oatmeal are a few examples. Be sure to read the labels to make sure what you are eating is really made of whole grains. As a guideline try to choose foods that provide at least 3 grams of fiber per serving.<br /><span style="color:#cc0000;"><strong><span style="font-size:180%;"><u>Carbs to Avoid</u>-</span></strong> </span><br />White Bread<br />White Rice<br />White Pasta<br />White Tortillas<br />Basically anything that reads enriched wheat flour on the ingredient list.<br /><br />On this day you should also avoid any <strong>sugar or artificial sweeteners</strong>. I don't want to act like you should never eat sugar, but most likely we all eat too much of it. Take this day to find other ways to snack<br /><br /><strong>Check out this recipe-</strong><br /><a href="http://allrecipes.com/Recipe/Whole-Grain-Waffles/Detail.aspx">http://allrecipes.com/Recipe/Whole-Grain-Waffles/Detail.aspx</a> Read the comments from others to find ways to alter the recipe if you don't have all the ingredients. Top these waffles with some fresh fruit and pair with a side of scrambled eggs for a great start to your morning.pcfitnesshttp://www.blogger.com/profile/18231473465557953228noreply@blogger.com0tag:blogger.com,1999:blog-1644500065819981984.post-85018558100863645082010-06-02T21:21:00.002-04:002010-06-02T21:32:54.191-04:00Run/Walk: The 20-Minute Treadmill Hill Workout<div align="center"><span style="font-family:verdana;">Click</span><a href="http://personalchallengefitness.blogspot.com/2010/06/30-day-fitness-challenge-day-3.html"><span style="font-family:verdana;"> here</span></a><span style="font-family:verdana;"> for Day 3 info.</span></div><span style="font-family:verdana;"></span><br /><span style="font-family:verdana;">If you are wanting a little inspiration for your cardio workout today check out this workout-</span><br /><span style="font-family:verdana;"></span><br /><a href="http://www.fitnessmagazine.com/workout/express/20-minute/treadmill-hill-workout-20-minutes/"><span style="font-family:verdana;">Run/Walk: The 20-Minute Treadmill Hill Workout</span></a><br /><span style="font-family:verdana;"></span><br /><span style="font-family:verdana;">I would say it is a beginner-intermediate workout. It starts out with a 5 minute warm-up and finishes off with a 3 minute cool-down. You could repeat the workout or finish with some steady walking or jogging.</span><br /><span style="font-family:Verdana;"></span><br /><span style="font-family:Verdana;">Of course if you want something more intense just bump up the speed of the intervals or increase the time. </span><br /><span style="font-family:Verdana;"></span><br /><span style="font-family:Verdana;">Keep up the good work!</span>pcfitnesshttp://www.blogger.com/profile/18231473465557953228noreply@blogger.com1tag:blogger.com,1999:blog-1644500065819981984.post-46501734417614087502010-06-02T21:07:00.003-04:002010-06-02T21:16:33.991-04:0030 Day Fitness Challenge--Day 3<div align="center"><span style="font-family:verdana;"><em>Click </em></span><a href="http://personalchallengefitness.blogspot.com/2010/06/30-day-challenge-day-2.html"><span style="font-family:verdana;"><em>here</em></span></a><span style="font-family:verdana;"><em> for Day 2 info.</em></span></div><br /><div align="center"><span style="font-family:verdana;font-size:180%;color:#33cc00;"><strong>~~~DAY 3~~~</strong></span></div><div align="center"><span style="font-family:verdana;">6/3/10</span></div><span style="font-family:verdana;"></span><br /><span style="font-family:verdana;">It is not too late to start if you haven't yet!:)</span><br /><span style="font-family:verdana;"></span><br /><div align="center"><span style="font-family:verdana;">Today we are going <strong><span style="font-size:180%;color:#00cccc;">back to the cardio</span></strong>. All you have to do is <strong><span style="font-size:180%;color:#ff0000;">30 min.</span></strong> plus a warm-up and cool-down. </span></div><span style="font-family:verdana;"></span><br /><span style="font-family:verdana;">Oh, and don't forget to keep up on the nutrition challenges. </span><br /><span style="font-family:verdana;"></span><br /><span style="font-family:verdana;">Yesterday I watched <u><strong>Losing It With Jillian</strong></u>. I am a fan. Maybe I just like Jillian. Anyway, she made a statement that I loved and will keep with me<em><strong><span style="color:#009900;">..."why choose failure when success is an option?" </span></strong></em> It doesn't get more clear than that right? I don't think this only applies to fitness and weight loss, but to any area in your life you want to be successful. </span><br /><span style="font-family:Verdana;"></span><br /><div align="center"><span style="font-family:Verdana;font-size:180%;color:#ff6600;"><strong>Don't be afraid to challenge yourself!</strong></span></div>pcfitnesshttp://www.blogger.com/profile/18231473465557953228noreply@blogger.com0tag:blogger.com,1999:blog-1644500065819981984.post-690455715630101142010-06-01T20:47:00.006-04:002010-06-01T21:03:32.423-04:0030 Day Challenge--Day 2<div align="center"><span style="font-family:verdana;">Click <a href="http://www.blogger.com/post-edit.g?blogID=1644500065819981984&postID=3203453121685484104"><strong><span style="font-size:180%;">here</span></strong></a> if you are looking for a full explanation of the challenge for the week.
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<br /></span></div><div align="center"><strong><span style="font-family:verdana;font-size:180%;color:#009900;">~~~Day 2~~~</span></strong></div><span style="font-family:verdana;">
<br /></span><div align="center"><span style="font-family:verdana;"></span></div>
<br /><div align="center"><span style="font-family:verdana;"><strong>How did Day 1 go?</strong> </span></div>
<br /><div align="center"><span style="font-family:verdana;"></span></div><span style="font-family:verdana;">
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<br /><div align="center"><span style="font-family:verdana;">Did anyone incorporate any of the nutrition challenges yet? We had veggie quesadillas at our house and they were yummy. </span></div><span style="font-family:verdana;">
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<br /><div align="center"><span style="font-family:verdana;"></span></div><span style="font-family:verdana;">
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<br /><div align="center"><span style="font-family:verdana;"><strong>Check out your workout for today-</strong></span><span style="font-family:verdana;">
<br /></span></div><div align="center"><span style="font-family:verdana;"></span></div>
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<br /><span style="font-family:verdana;">You will do 2-3 sets of each exercise. Each set should include 15 reps. Alternate doing one set of the first exercise with one set of the second until you have completed your 2-3 sets. Keep the rest inbetween each set short as you will keep your heart rate up and get a cardiovascular workout as well. Complete each circuit before moving onto the next one.
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<br /><strong><span style="font-size:180%;">Circuit 1-</span></strong>
<br /><strong>Lunges</strong> (one set equals 15 reps on each side)
<br /></span><object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/nGUMmkoYBJE&hl=en_US&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/nGUMmkoYBJE&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object></span>
<br /><span style="font-family:verdana;"><strong>Push-ups</strong> (can be done on knees if not able to do it on toes) click </span><a href="http://personalchallengefitness.blogspot.com/2010/03/19-push-up-variations.html"><span style="font-family:verdana;">here</span></a><span style="font-family:verdana;"> if you want some variation on the pushup.
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<br /><span style="font-family:verdana;"><strong><span style="font-size:180%;">Circuit 2-</span></strong>
<br /><strong>Squat Thrusts
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<br /><div align="left"><strong></strong></div><div align="left"><strong><span style="font-family:verdana;">More Advanced Version-
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<br /><span style="font-family:verdana;"><strong>Bicep Curls
<br />Tricep Dips
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<br /></span><span style="font-family:verdana;"><strong><span style="font-size:180%;">Circuit 3-
<br /></span>Shoulder Press
<br />Mtn. Climbers
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<br /><span style="font-family:verdana;"><strong>Ab Routine</strong> (you only have to complete this one time, one should be plenty:)) </span></div><div align="left"><span style="font-family:Verdana;">this isn't the routine I originally had planned for you, but it is still a good one. I will get my personal routine up and running soon. </span></div><p><span style="font-family:Verdana;">If you haven't been doing abs much in the recent past this routine may be a little too long for you. Do what you can.
<br /><object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/XqoCra0mxjM&hl=en_US&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/XqoCra0mxjM&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object></span></p><p align="center"><span style="font-family:Verdana;"><em>True enjoyment comes from activity of the mind and exercise of the body; the two are united.</em></span></p><p align="center"><span style="font-family:Verdana;"><span style="font-size:85%;">- Alexander von Humboldt</span> </span><span style="font-family:Verdana;"></p></span>pcfitnesshttp://www.blogger.com/profile/18231473465557953228noreply@blogger.com0tag:blogger.com,1999:blog-1644500065819981984.post-1480058868116348312010-06-01T09:21:00.006-04:002010-06-01T12:29:58.128-04:0030 Day Challenge---Day 1<div align="center">Make sure to click <a href="http://personalchallengefitness.blogspot.com/2010/05/30-day-challenge-starts-tomorrow-i-was.html"><span style="font-size:130%;"><strong>here</strong></span> </a>for the full explanation of the challenge.</div><br /><div align="center"></div><br /><div align="center"><span style="font-family:verdana;font-size:180%;color:#3333ff;"><strong>~~~<u>DAY 1</u>~~~</strong></span></div><br /><div align="center"><strong><span style="font-family:Verdana;font-size:180%;color:#3333ff;"></span></strong></div><br /><div align="center"><span style="font-family:Verdana;font-size:130%;color:#3333ff;"><strong><span style="font-size:180%;color:#000000;">Fitness Challenge</span> for today is <span style="color:#ff0000;">30 minutes of cardiovascular exercise</span> <em>(plus a 5 min. warm-up and cool-down).</em> </strong></span></div><div align="center"><span style="font-family:Verdana;font-size:130%;color:#3333ff;"><strong></strong></span> </div><div align="center"><span style="font-family:Verdana;font-size:130%;color:#3333ff;"><strong>You can choose the exercise but if you want an idea try these kickbox routines-</strong></span></div><div align="center"><strong><span style="font-family:Verdana;font-size:180%;color:#3333ff;"></span></strong></div><div align="center"></div><div align="center"><strong><span style="font-family:Verdana;font-size:180%;color:#3333ff;"></span></strong></div><div align="center"></div><p align="center"><br /><object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/abEiSzTKqAQ&hl=en_US&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/abEiSzTKqAQ&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object><br /><br /><object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/abEiSzTKqAQ&hl=en_US&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/abEiSzTKqAQ&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object><br /><br /><span style="font-family:verdana;font-size:180%;color:#3366ff;"><strong>In addition to the exercise I want you to complete these nutrition challenges sometime throughout this week-</strong></span></p><p><span style="font-family:verdana;"><strong><span style="font-size:180%;">1. Meatless Menu-</span></strong> One dinner this week needs to be completely meatless. </span></p><p><strong><span style="font-family:verdana;"><u>Here are some ideas if you need them</u>-</span></strong></p><p><a href="http://allrecipes.com/Recipe/Avocado-Tacos/Detail.aspx" target="_blank"><span style="font-family:verdana;">http://allrecipes.com/Recipe/Avocado-Tacos/Detail.aspx</span></a><span style="font-family:verdana;"> (Jazz this one up with black beans and tomatoes)</span></p><p><a href="http://allrecipes.com/Recipe/Vegetarian-Moussaka/Detail.aspx" target="_blank"><span style="font-family:verdana;">http://allrecipes.com/Recipe/Vegetarian-Moussaka/Detail.aspx</span></a></p><p><a href="http://allrecipes.com/Recipe/Farmers-Market-Vegetarian-Quesadillas/Detail.aspx" target="_blank"><span style="font-family:verdana;">http://allrecipes.com/Recipe/Farmers-Market-Vegetarian-Quesadillas/Detail.aspx</span></a></p><p><a href="http://allrecipes.com/Recipe/The-Best-Vegetarian-Chili-in-the-World/Detail.aspx" target="_blank"><span style="font-family:verdana;">http://allrecipes.com/Recipe/The-Best-Vegetarian-Chili-in-the-World/Detail.aspx</span></a><a href="http://allrecipes.com/Recipe/Whole-Wheat-Honey-Bread/Detail.aspx" target="_blank"></a></p><p><span style="font-family:verdana;"><strong><span style="font-size:180%;">2. Au Natural-</span></strong> For one whole day you need to refrain from <strong><span style="font-size:180%;color:#cc0000;">any and ALL</span></strong> refined carbs (white flour, sugar, rice, etc.) and artificial sweeteners. Today is the day to focus on getting your fruits, veggies and fiber:). </span></p><p><span style="font-family:verdana;"><strong><span style="font-size:180%;">3. Omega 3-</span></strong> Create a meal or snack that incorporates this healthy fat. </span></p><p><span style="font-family:verdana;">The benefits of omega-3s include reducing the risk of heart disease and stroke while helping to reduce symptoms of hypertension, depression, attention deficit hyperactivity disorder (ADHD), joint pain and other rheumatoid problems, as well as certain skin ailments. Some research has even shown that omega-3s can boost the immune system and help protect us from an array of illnesses including Alzheimer's disease.</span></p><p><strong><span style="font-family:verdana;"><u>Food rich in Omega 3s</u>-</span></strong></p><p><span style="font-family:verdana;">Albacore tuna<br />Sardines<br />Salmon<br />Mackerel<br />Atlantic herring<br />Swordfish<br />Lake trout<br />Flaxseed and flaxseed oil<br />Soybeans and soybean oil<br />Walnuts<br />Soy nuts<br />Olive oil<br />Pumpkin seeds </span></p><p align="center"><span style="font-family:Verdana;font-size:180%;color:#3366ff;"><strong>ENJOY!!!</strong></span></p>pcfitnesshttp://www.blogger.com/profile/18231473465557953228noreply@blogger.com0tag:blogger.com,1999:blog-1644500065819981984.post-32034531216854841042010-05-31T19:04:00.007-04:002010-06-01T20:52:02.399-04:00Let the Games Begin!<div align="left"><span style="font-family:verdana;font-size:85%;"><strong>My internet is being unreliable right now so I may have to post in pieces. I will let you know when changes or updates have been made. Thanks!</strong></span></div><div align="left"><span style="font-family:verdana;"><strong><span style="font-size:180%;"></span></strong></span></div><div align="left"><span style="font-family:verdana;"><strong><span style="font-size:180%;">The 30 Day Challenge Starts tomorrow!</span></strong><br /><br />I was going to work through an outside website but I think it will be easiest just to post everything on the blog. For those who signed up, I will keep your emails and send you information on top of what I post. Plus those who sign up will be the ones who are eligible for the prize drawing in the end. Even if you didn't sign-up, please feel free to join us!<br /><br /><em><span style="font-size:180%;color:#990000;"><strong>Are you ready for the plan?</strong></span></em><br /><br /></span><span style="font-family:verdana;"><strong><span style="font-size:180%;">Week 1 (6/1-6/7)</span><br /></strong><br />Day 1- 30 minutes cardio<br />Day 2- Strength routine #1 (see workout below)<br />Day 3- 30 minutes cardio<br />Day 4- Strength routine #1<br />Day 5- Weekend Workout (see below)<br />Day 6- Rest<br />Day 7- 30 minutes cardio<br /><br /><strong><span style="font-size:180%;">Cardio-</span></strong> You have the option to do any kind of cardio exercise as long as it elevates your heart rate and lasts for 30 minutes. This does not include a 5 minute warm-up and cool-down. I will provide some ideas along the way if you want the direction. If you are already doing more than 30 minutes of cardio than please keep it up! The amount of cardio time will increase as the challenge moves along.<br /><br /><strong><span style="font-size:180%;">Strength-</span></strong> I will provide a strength routine for you to follow. Again if you are already doing weights you can continue doing your own routine as long as you are at least doing as much work as the challenge requires. You do need to complete the ab routine. It is my special treat for you and I want to know what you think.<br /><br /></span><span style="font-family:verdana;"><strong><span style="font-size:180%;">Here is the workout-<br /></span></strong><br />You will need some hand weights or elastic tubing to execute a few of the exercises. If you don't own any I suggest picking up an exercise tube. They are cheap and super effective. Check <a href="http://personalchallengefitness.blogspot.com/2010/01/resistance-bands.html">this blog entry </a>if you need more info.<br /><br />You will do 2-3 sets of each exercise. Each set should include 15 reps. Keep the rest inbetween each set short as you will keep your heart rate up and get a cardiovascular workout as well. Complete each circuit before moving onto the next one.<br /><br /><br /><strong><span style="font-size:180%;">Circuit 1-</span></strong><br /><strong>Lunges</strong> (one set equals 15 reps on each side)<br /></span><object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/nGUMmkoYBJE&hl=en_US&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/nGUMmkoYBJE&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object><br /><strong>Push-ups</strong> (can be done on knees if not able to do it on toes) click <a href="http://personalchallengefitness.blogspot.com/2010/03/19-push-up-variations.html">here</a> if you want some variation on the pushup.<br /><br /><span style="font-family:verdana;"><strong><span style="font-size:180%;">Circuit 2-</span></strong><br /><strong>Squat Thrusts<br /></strong></span><object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/_6VxBHBdrJA&hl=en_US&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/_6VxBHBdrJA&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object></div><div align="left"><strong></strong></div><div align="left"><strong><span style="font-family:verdana;">More Advanced Version-<br /></span></strong><br /><object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/BQes0-tyNa4&hl=en_US&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/BQes0-tyNa4&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object><br /><span style="font-family:verdana;"><strong>Bicep Curls<br />Tricep Dips<br /></strong><br /></span><span style="font-family:verdana;"><strong><span style="font-size:180%;">Circuit 3-<br /></span>Shoulder Press<br />Mtn. Climbers<br /></strong></span><object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/DHjdc2QVRUQ&hl=en_US&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/DHjdc2QVRUQ&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object><br /><br /><br /><span style="font-family:verdana;"><strong>Ab Routine</strong> (you only have to complete this one time, one should be plenty:)) </span></div><div align="left"><span style="font-family:Verdana;">this isn't the routine I originally had planned for you, but it is still a good one. I will get my personal routine up and running soon. </span></div><p><span style="font-family:Verdana;">If you haven't been doing abs much in the recent past this routine may be a little too long for you. Do what you can.<br /><object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/XqoCra0mxjM&hl=en_US&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/XqoCra0mxjM&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object><br /><br /></p></span><div align="left"><span style="font-family:Verdana;"></span></div><div align="left"></div><div align="left"><span style="font-family:verdana;"><br /><br /><strong>Weekend Routine-</strong> You can choose from any of the following activities- Hiking for at least 3 miles, Go on a bike ride with family or friends, Swim laps, Go dancing, Play an organized sport, take a yoga class, try a new group fitness class... basically anything that keeps you active while having fun at the same time!<br /><br /><strong>Rest-</strong> I have set up the rest day to be on Sunday. If it works better with your schedule your rest day can be on Saturday and you can do your weekend workout on Sunday. </span></div>pcfitnesshttp://www.blogger.com/profile/18231473465557953228noreply@blogger.com0tag:blogger.com,1999:blog-1644500065819981984.post-20323950295925325272010-05-27T12:06:00.004-04:002010-05-27T12:29:00.255-04:00Take the 30 Day Challenge!...<div align="center"><span style="font-family:verdana;">Starting <strong><span style="font-size:180%;color:#33cc00;">June 1st</span></strong> I will be hosting a <strong><span style="font-size:180%;color:#00cccc;">30 day Fitness Challenge</span></strong>. I want you to <strong><u><span style="font-size:180%;color:#ff6600;">join me!</span></u></strong></span></div><div align="center"><span style="font-family:verdana;"></span></div><div align="center"><span style="font-family:verdana;font-size:180%;color:#000099;"><strong>Here is a quick run-down of the program-</strong></span></div><div align="center"><span style="font-family:verdana;"></span></div><div align="center"><span style="font-family:verdana;">I will provide you with 30 days of fitness challenges. The guidelines will be basic, but I will provide you with creative ways to implement them along the way.</span></div><div align="center"><span style="font-family:Verdana;"></span></div><div align="center"><span style="font-family:Verdana;">I will also be providing a weekly email with information to keep you on track and motivated to finish the challenge.</span></div><div align="center"><span style="font-family:verdana;"></span></div><div align="center"><span style="font-family:verdana;">The program is for <strong><span style="font-size:180%;color:#ff0000;"><u>EVERYONE!!!</u></span></strong></span></div><div align="center"><span style="font-family:verdana;"></span></div><div align="center"><span style="font-family:verdana;">If you complete the program you will be entered into a drawing to win a fitness or nutrition book (I will give you a few choices).<strong><span style="font-size:130%;">***</span></strong></span></div><div align="center"><span style="font-family:verdana;"></span></div><div align="center"><strong><span style="color:#ffcc00;"><span style="font-size:180%;"><span style="font-family:verdana;">This is the perfect way to keep you <span style="color:#3366ff;">motivated</span> as you approach the <span style="color:#ff0000;">SUMMER</span><span style="color:#33cc00;"> </span><span style="color:#ff9900;">SEASON.</span></span> </span></span></strong></div><div align="center"><strong><span style="font-size:180%;color:#ffcc00;"></span></strong></div><div align="center"><span style="font-family:verdana;font-size:180%;color:#000000;"><strong>***Add a little extra bang for your buck...</strong></span></div><div align="center"><strong><span style="font-family:verdana;font-size:180%;"></span></strong></div><div align="center"><span style="font-family:verdana;">I know you will be even more motivated to finish this challenge if you turn it into a <strong><span style="color:#33cc00;">little competition</span></strong> with your family, friends or co-workers. Why not gather the crew and throw a little money into the mix. Nothing like a little peer pressure to keep you on your toes. </span></div><div align="center"><span style="font-family:verdana;"></span></div><div align="center"><span style="font-family:verdana;"><strong>Example:</strong> Everyone donates money (as much as you want) to the cause. Whoever finishes the challenge gets the money back. For those who don't finish, their money is divided between those who did. </span></div><div align="center"><span style="font-family:verdana;"></span></div><div align="center"><span style="font-family:verdana;">Or...</span></div><div align="center"><span style="font-family:verdana;"></span></div><div align="center"><span style="font-family:verdana;">I won't be making this a weight loss challenge but you and your crew can. Whoever loses the biggest percentage of weight gets the money. </span></div><div align="center"><span style="font-family:verdana;"></span></div><div align="center"><span style="font-family:verdana;">Whatever the case, just do it!!!!</span></div><div align="center"><span style="font-family:verdana;"></span></div><div align="center"><span style="font-family:verdana;"><strong><span style="font-size:130%;">Please provide your email address in the comment section so that I can send you an invite to the challenge. Or if you don't feel comfortable leaving it in the comment section you can email me at</span></strong> </span><a href="mailto:pcfitness10@gmail.com"><span style="font-family:verdana;">pcfitness10@gmail.com</span></a> </div><div align="center"></div><div align="center"><span style="font-family:verdana;">Please have everyone who will be joining you provide their email.</span></div>pcfitnesshttp://www.blogger.com/profile/18231473465557953228noreply@blogger.com0tag:blogger.com,1999:blog-1644500065819981984.post-46958541146887486082010-05-26T12:39:00.002-04:002010-05-26T12:41:14.046-04:00More on The Doctors- Sugar and Salt CravingsCheck out this quick video clip for some helpful tips on how to overcome your sugar and salt cravings.<br /><br />I wasn't able to figure out how to download this video to put it directly on the blog, but you can click on this link to check it out-<br /><br /><a href="http://thedoctorstv.com/main/procedure_list/1800">http://thedoctorstv.com/main/procedure_list/1800</a>pcfitnesshttp://www.blogger.com/profile/18231473465557953228noreply@blogger.com0tag:blogger.com,1999:blog-1644500065819981984.post-44995940364331220892010-05-26T12:14:00.002-04:002010-05-26T12:29:20.263-04:00Hormone Trifecta<span style="font-family:verdana;color:#000000;">Yesterday Jillian Michael's was a guest on the show The Doctors. She gave tons of info on how to take control of your body. I have really come to appreciate the kind of trainer that Jillian is. I know she is harsh but she tells it like it is, and sometimes that is what it takes to get things done. </span><br /><span style="font-family:Verdana;"></span><br /><span style="font-family:Verdana;">Here is a little synopsis of what was on the show-</span><br /><strong><span style="font-family:verdana;font-size:180%;color:#cc0000;"></span></strong><br /><strong><span style="font-family:verdana;font-size:180%;color:#cc0000;">Hormone Trifecta</span></strong><br /><span style="font-family:verdana;"></span><br /><span style="font-family:verdana;">Three of the most important hormones are cortisol, estrogen and thyroid. </span><br /><span style="font-family:verdana;"></span><br /><strong><span style="font-family:verdana;font-size:180%;color:#cc0000;">Cortisol</span></strong><br /><span style="font-family:verdana;"></span><br /><span style="font-family:verdana;">Cortisol is secreted by the adrenal glands and helps regulate blood pressure, insulin release, glucose metabolism, immune function and inflammatory response. Cortisol is often referred to as the </span><a href="http://thedoctorstv.com/main/procedure_list/1795" target="_blank"><span style="font-family:verdana;">stress hormone</span></a><span style="font-family:verdana;">, due to the fact that its production increases sharply when a person is stressed, be it briefly, fight or flight mode, or chronically. </span><br /><span style="font-family:verdana;"></span><br /><strong><span style="font-family:verdana;">Elevated Levels of Cortisol Will:</span></strong><br /><span style="font-family:verdana;">• Increase blood pressure</span><br /><span style="font-family:verdana;">• Increase cravings for high-fat, high-carb foods</span><br /><span style="font-family:verdana;">• Increase visceral fat around the midsection</span><br /><span style="font-family:verdana;"></span><br /><span style="font-family:verdana;"><strong>How to Balance Cortisol Levels:</strong> </span><br /><span style="font-family:verdana;">• Get enough sleep</span><br /><span style="font-family:verdana;">• Limit caffeine intake to less than 400mg per day</span><br /><span style="font-family:verdana;">• Refrain from alcohol consumption</span><br /><span style="font-family:verdana;">• Increase vitamin C intake </span><br /><span style="font-family:verdana;">• Practice relaxation techniques</span><br /><span style="font-family:verdana;"></span><br /><strong><span style="font-family:verdana;font-size:180%;color:#cc0000;">Estrogen</span></strong><br /><span style="font-family:verdana;"></span><br /><span style="font-family:verdana;">Estrogen is a class of steroid hormones that includes estrodial, estriol and estrone. </span><a href="http://thedoctorstv.com/main/procedure_list/1796" target="_blank"><span style="font-family:verdana;">Estrogen is produced in a woman’s ovaries</span></a><span style="font-family:verdana;">, and functions as the primary female sex hormone. It affects many aspects of the female body, including skin, bone, mood, menstruation and fertility. “A lot of the chemicals in your immediate environment, whether it’s skincare, hair care [products] or even plastics that you’re drinking out of or eating out of can create something called xenoestrogens in the body,” Jillian says. “It’s essentially a chemical that mimics hormones, and this is where your estrogen levels get out of balance in dangerous ways.” </span><br /><span style="font-family:verdana;"></span><br /><span style="font-family:verdana;"><strong>How to Balance Estrogen Levels:</strong> </span><br /><span style="font-family:verdana;">• Use BPA-free plastic</span><br /><span style="font-family:verdana;">• Don’t store food in plastic </span><br /><span style="font-family:verdana;">• Don’t microwave food in plastic containers</span><br /><span style="font-family:verdana;">• Avoid processed soy</span><br /><span style="font-family:verdana;">• Try to use all-natural cleaning products and beauty products </span><br /><span style="font-family:verdana;">• Eat foods high in flavonoids, such as black olives, apples and onions</span><br /><span style="font-family:verdana;">• Eat foods high in soluble and insoluble fibers, such as apples, beans, oats and leafy greens</span><br /><span style="font-family:verdana;"></span><br /><strong><span style="font-family:verdana;font-size:180%;color:#cc0000;">Thyroid </span></strong><br /><span style="font-family:verdana;"></span><br /><span style="font-family:verdana;">The thyroid gland </span><a href="http://thedoctorstv.com/main/procedure_list/1797" target="_blank"><span style="font-family:verdana;">produces and stores hormones</span></a><span style="font-family:verdana;"> that help regulate heart rate, blood pressure, body temperature and metabolism. Thyroid hormones are essential for proper cellular function throughout the body. “The thyroid is the master gland of metabolism, or energy, and if it’s not in balance, it literally can affect every part of your body,” plastic surgeon Dr. Drew Ordon says. When the thyroid is over-secreting hormones, it can cause weight loss, anxiety, depression, mood changes, high blood pressure and bulging eyes. If the thyroid gland is underperforming, a person can experience weight gain, fatigue, lethargy, depression, skin changes and thinning hair. “When it comes to thyroid, again, avoid soy,” Jillian says. “Soy has something in it called phytic acid, which can block mineral absorption, and minerals are critical to the function of your thyroid. Minerals [such as] selenium, iodine and zinc.” </span><br /><span style="font-family:verdana;"></span><br /><span style="font-family:verdana;"><strong>How to Balance Thyroid Levels:</strong> </span><br /><span style="font-family:verdana;">• Eat foods high in minerals, such as mixed nuts, cashews, sunflower seeds and yogurt </span><br /><span style="font-family:verdana;">• Eat foods high in zinc such as beef, lamb, pork and salmon</span><a name="food"></a><br /><span style="font-family:verdana;"></span><br /><strong><span style="font-family:verdana;font-size:180%;color:#cc0000;">Jillian’s Top Ten Power Foods</span></strong><br /><span style="font-family:verdana;"></span><br /><span style="font-family:verdana;"><strong>Master your metabolism with Jillian’s 10 power foods-</strong></span><br /><span style="font-family:Verdana;"></span><br /><span style="font-family:verdana;">1. <strong>Blueberries:</strong> high in antioxidants, and help fight fat and reduce blood pressure. </span><br /><span style="font-family:verdana;">2. <strong>Oats:</strong> high in antioxidants, and help fight fat and reduce blood pressure. </span><br /><span style="font-family:verdana;">3. <strong>Yogurt:</strong> high in calcium, helps boost the immune system and maintains healthy bacteria and yeast levels in the body. </span><br /><span style="font-family:verdana;">4. <strong>Black beans:</strong> high in protein and fiber and helps with weight loss. </span><br /><span style="font-family:verdana;">5. <strong>Salmon:</strong> high in zinc, Omega-3 fatty acids and helps maintain heart health. </span><br /><span style="font-family:verdana;">6. <strong>Spinach:</strong> high in vitamins B6 and B12 and helps maintain heart health. </span><br /><span style="font-family:verdana;">7. <strong>Garlic:</strong> boosts the immune system and helps lower cholesterol levels. </span><br /><span style="font-family:verdana;">8. <strong>Tomatoes:</strong> high in fiber, vitamin C and lycopene. </span><br /><span style="font-family:verdana;">9. <strong>Broccoli:</strong> high in fiber and vitamins A and C. </span><br /><span style="font-family:verdana;">10. <strong>Walnuts:</strong> high in protein, B vitamins, magnesium and fiber, and help lower cholesterol. </span><br /><span style="font-family:verdana;"></span><br /><span style="font-family:verdana;"><strong>Click here for some of Jillian's favorite recipes-</strong></span><br /><a href="http://www.thedoctorstv.com/main/show_synopsis/418?section=feature&title=Jillians%20Recipes"><span style="font-family:verdana;">http://www.thedoctorstv.com/main/show_synopsis/418?section=feature&title=Jillians%20Recipes</span></a>pcfitnesshttp://www.blogger.com/profile/18231473465557953228noreply@blogger.com0tag:blogger.com,1999:blog-1644500065819981984.post-30127280104918757512010-05-25T14:16:00.003-04:002010-05-25T14:20:14.101-04:00Questions-<a href="http://imperfectaction.com/blog/wp-content/uploads/2008/11/you-would-not-fail.jpg"><img style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 363px; CURSOR: hand; HEIGHT: 220px; TEXT-ALIGN: center" alt="" src="http://imperfectaction.com/blog/wp-content/uploads/2008/11/you-would-not-fail.jpg" border="0" /></a><br /><div align="center">Have you ever considered how you would answer this question?</div><div align="center"> </div><div align="center">What about when it comes to your fitness goals?</div><div align="center"> </div><div align="center">What is stopping you?</div><div align="center"> </div><div align="center"> </div>pcfitnesshttp://www.blogger.com/profile/18231473465557953228noreply@blogger.com0tag:blogger.com,1999:blog-1644500065819981984.post-83263872814819685852010-05-24T21:07:00.002-04:002010-05-24T21:12:48.036-04:00Sugar Update...For the most part it hasn't been too bad. I was a bit tempted by the s'mores we made around the camp fire Friday night, but I am happy to say that I didn't give in and it felt so good once the temptations was out of the way that I stayed strong. <br /><br />I am learning I eat when I am bored. This challenge will be doing double duty for me as it will get me motivated to keep us moving and busy, and outside so that I don't want to grab for food just because. <br /><br />I do like the Truvia. Add it too some plain yogurt with some fruit and granola. It is a super sweet treat. <br /><br />It is empowering to be stronger than the temptation. <br /><br />Anybody else having any success?pcfitnesshttp://www.blogger.com/profile/18231473465557953228noreply@blogger.com0tag:blogger.com,1999:blog-1644500065819981984.post-75263115497034176312010-05-24T21:03:00.003-04:002010-05-24T21:07:20.089-04:00Dr. Oz’s Healthy Family Challenge<div align="center">I am on a Dr. Oz kick right now. Here he gives an easy plan for families to implement to keep us healthy. If you don't have a family of your own it is definitely something you can do on your own. I just think it provides some great ideas to make it fun for kids to exercise.<br /><br /><img style="VISIBILITY: hidden; WIDTH: 0px; HEIGHT: 0px" height="0" src="http://counters.gigya.com/wildfire/IMP/CXNID=2000002.0NXC/bHQ9MTI3NDc*OTI5NTQwNiZwdD*xMjc*NzQ5MzY5NTE1JnA9NzE*NDgxJmQ9Jm49YmxvZ2dlciZnPTEmbz1hYTU4NjcxOTA1OGI*/MDliOTE4M2QyZTFlMDc4NGUwOSZvZj*w.gif" width="0" border="0" /><a href="http://www.doctoroz.com/chiquita-challenges/healthy-family-challenge"><img class="imagecache imagecache-175x125" title="" height="125" alt="" src="http://www.doctoroz.com/sites/default/files/imagecache/175x125/challenges/Healthy_Family_Challenge.jpg" width="175" /> </a></div><p>We have the power to tackle the obesity epidemic in our country. Taking a few small steps together will bring your family closer, give you more energy, save you money, help you reach and maintain a healthy weight.<br /><br />Join Dr. Oz and <a href="http://www.healthcorps.org/" target="_blank">HealthCorps</a> to change the health and happiness of you and your family.</p><p><a href="http://www.doctoroz.com/chiquita-challenges/healthy-family-challenge">http://www.doctoroz.com/chiquita-challenges/healthy-family-challenge</a></p>pcfitnesshttp://www.blogger.com/profile/18231473465557953228noreply@blogger.com0tag:blogger.com,1999:blog-1644500065819981984.post-43900906543820943222010-05-21T12:46:00.003-04:002010-05-21T13:03:30.784-04:00Farewell My Friend...<div align="center"> ...you will be missed.<br /></div><div align="center"><img style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 216px; CURSOR: hand; HEIGHT: 266px; TEXT-ALIGN: center" alt="" src="http://www.ballymoneycyclingclub.com/images/sugar.jpg" border="0" /> It is true, as much as I am an advocate of healthy foods, I love sugar. I find it hard to pass up at least a taste of any delicious dessert (especially when I am pregnant). But it is time to take a break from the sweet little monster. As much as I love it, I don't love how it has been making me feel these days. <br /><br /><img style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 306px; CURSOR: hand; HEIGHT: 225px; TEXT-ALIGN: center" alt="" src="http://www.bbcgoodfood.com/recipes/3092/images/3092_MEDIUM.jpg" border="0" />Sure this fat chocolate cake is calling my name...<br /><img style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 268px; CURSOR: hand; HEIGHT: 209px; TEXT-ALIGN: center" alt="" src="http://farm2.static.flickr.com/1188/1418342448_0378246fd6.jpg" border="0" />...or how about a slice of this decadent tart? <br /><br />But I am overcoming one of my biggest weaknesses and giving up sugar at least for a month. I need to to cleanse my taste buds of it. And I need my body to understand it doesn't need it everyday. Don't worry Mr. Sugar, I will eat you again, just not now. <br /><br />Thank you Chelsy for being my inspiration.<br /><br />I don't believe anyone should have to give up any kind of food forever, but we do need to eat in moderation and sometimes we must put our body through a little bootcamp nutrition training in order to achieve this. <br /><br />I am admitting this outloud to all of you so that I have a crowd to keep me accountable. <br /><br />Yesterday was my first day. It wasn't too bad. And I feel pretty good.<br /><br />Good luck to me and to any of you who want to join me in the journey.<br /><br /><br /><br /><br /><br /></div>pcfitnesshttp://www.blogger.com/profile/18231473465557953228noreply@blogger.com4