Time is flying by. The teachers and students have discovered that there are 16 school days until Christmas break, which means 20 days til the second semester starts and I am halfway done with the school year.
How will I ever get things done?!?!?!
With lists. :) Starting with the grocery list. Not sure what lunch will be tomorrow since I am out of hummus and apples, my go to lunch. So I guess it means cereal...oh wait I'm out of that too. So how about bread with cheese sandwich...gonna be dry no butter in the house. You get the picture looks like animal crackers and yogurt for tomorrow. Groceries after school.
Speaking of lists and time. I am definitely back in the swing of the body blast. The HIT routine on Monday, with a 100 workout on Tuesday: 100 Jumping Jacks, 90 bicycle crunches, 80 squats with a 12lb. weight, 70 scissor leg lifts, 60 jumping jacks, 50 bicycles crunches, 40 squats with 12 lb. weight, 20 jacks and a 10 min run to finish it off. Today, Wednesday, was a 60 min. run which was a total of 6 mi. This is in preparation for the next challenge. More information to come. Lets just say Milwaukee to Chicago relay...killer. Training starts NOW!
The one time in my life when time stands still, when on the revolving wheel of doom aka. treadmill for 60 min. Yup passes pretty slow, good thing Friends was on TBS.
Zumba tomorrow with a Booty Blast- from a fellow blogger, on Friday.
That's all for now!
Wednesday, November 30, 2011
Sunday, November 27, 2011
For the Record
I have the best family ever. I may be a bit biased but either way I am right. That being said, it was brought to my attention that I may have been a bit mistaken in a previous post. As I have stated before, I am not stubborn but rather determined. This trait has to come from somewhere, right it's genetic. Therefore, my dad is not stubborn either, but instead a very determined man. :) I was not paid to say that I was just strongly encouraged and when you have the best dad in the world how can you not. For example, he changed oil in my car, put new tires on, allowed me to steal my mom for another round of black Friday fun, and spent Thanksgiving in the truck because he is always working his tail off to provide for his family! Now in my profession I was taught to never have favorites and I think in this instance it would be best to stick to that. With that being said, my mom is awesome! Who else makes six loaves of bread on a Saturday morning, helps you put together some Christmas garland, strategize and indulge in black Friday shopping, and makes nearly three Thanksgiving meals! I'm telling you, have kids and you become super woman. My brother, he will never read this but if is wasn't for him I would go home to visit my family and sit on the sofa the whole time. He is my entertainment factor. Get this he allows his little sister to hang out with him and his friends! So there you have it, reasons why I have the best family in the world.
I don't care how poor a man is; if he has family, he's rich. ~Dan Wilcox and Thad Mumford, "Identity Crisis," M*A*S*H
Don't worry I haven't fallen off the Body Blast wagon yet. I may be hanging on by one finger and dragging mercilessly behind with dust flying in my face but there is still hope. This week there will be more to come. Until then enjoy some holiday photos of the new place and decorations!
I don't care how poor a man is; if he has family, he's rich. ~Dan Wilcox and Thad Mumford, "Identity Crisis," M*A*S*H
Don't worry I haven't fallen off the Body Blast wagon yet. I may be hanging on by one finger and dragging mercilessly behind with dust flying in my face but there is still hope. This week there will be more to come. Until then enjoy some holiday photos of the new place and decorations!
Wednesday, November 16, 2011
Zumba: Day 3
My life has drove me to Zumba. I did two hours (classes) of Zumba today. The day was not great, I ate two peices of chocolate and went out for drink with a friend. But hey! I still have my sanity...for one more day. Tomorrow is a new day, the sun will come up!
Tuesday, November 15, 2011
Day 2: Body Blast
Today's workout was a circuit workout with some running. I maganged to pull some strings at snap fitness (my gym) and use the back room to complete the curcuit. Thank goodness because as usual..I was sweating my butt off!
Tonight's meal was an at home chicken quesadilla fajita. I cooked up some chicken-seasoned with cumin and Cajun powder, for the week of course, and also made some caramelized onions to add mega flavor!
While that was cooking, I set up my tortilla shell. Covered with shredded cheddar cheese, added some black beans-getting some extra protein- some red peppers, and green chili sauce- from New Mexico! Add the chicken on top and place a little bit more cheese. Put it in a skillet on a medium heat flipping when golden brown on one side.
There you have it! The protein, sugar, iron, and water was nearly the same as yesterday. However, while trying to sleep last night I remembered...I have protein powder. Yay! Added that to my oatmeal in the morning gave me a bit more protein for the day, plus chicken, plus cheese, plus black beans...yeah the number is looking a lot better...however calories were a bit up as well. That will all be worked out in the end.
| 5 min. Warm-up run 6.0 |
| Stretch |
| 35 jumping jacks |
| 7 push-ups |
| 30 High Knees |
| 10 Burpee |
| 15 sit-ups |
| 10 squats |
| 7 push-ups |
| 15 sit-ups |
| 7 push-ups |
| 10 squats |
| 1.5 min. wall sit |
| 7 push-ups |
| 30 High Knees |
| Repeat 3-5 times- circuit took about 10 min. to complete |
| After 1st – walking lunges w 15 lb weight- 2 down and back |
| After 2nd- grapevine 4 down and back |
| After 3rd- 5 min. run @ 6.5 |
| Assisted Dips (10) Assisted pull-up (10) |
| Bent over row (15) w/ 15 lbs |
| 5 min. run @ 6.0 |
| 3 min. walk cool down 4.3-3.4 for last 30 sec. |
| stretch |
Tonight's meal was an at home chicken quesadilla fajita. I cooked up some chicken-seasoned with cumin and Cajun powder, for the week of course, and also made some caramelized onions to add mega flavor!
While that was cooking, I set up my tortilla shell. Covered with shredded cheddar cheese, added some black beans-getting some extra protein- some red peppers, and green chili sauce- from New Mexico! Add the chicken on top and place a little bit more cheese. Put it in a skillet on a medium heat flipping when golden brown on one side.
There you have it! The protein, sugar, iron, and water was nearly the same as yesterday. However, while trying to sleep last night I remembered...I have protein powder. Yay! Added that to my oatmeal in the morning gave me a bit more protein for the day, plus chicken, plus cheese, plus black beans...yeah the number is looking a lot better...however calories were a bit up as well. That will all be worked out in the end.
Monday, November 14, 2011
Day 1: Body Blast
Holy Moly!
First of all let me introduce you to a method of training I used today. It is a great way to burn calories and keep them burning, even while resting. HIT (High Intensity Training) is when you do a medium workout with bursts of, omg I want to die, intervals. When I first started I would do a 5.5 on the treadmill for 1 1/2 min. then do a burst of 7.0 for 30 seconds and repeat for five min. Then do a regular run at 6.0 for 5 min and then do HIT for five more min. This killed me! Not up for running but want to try HIT? That is fine the best thing about HIT is it can work for anyone. All you have to do is activity to strain yourself, increase your heart rate for specific intervals. You could walk and then increase your slope and maybe speed a bit. Whatever you do at the end, you should feel like you have just raced a train. That's what one source told me.
Now for today's work out!
<><><><>
Also with a HIT workout the recovery time is always a little bit more. So do this kind of workout when you have time to just chill. I would not recommend doing it before going to work or something. You might drag a bit.
After counting calories, water, sugar, iron and protein, this is what I have found.
<><><><>
#1 frozen fruit has soooooo much sugar and is not worth it- I will find a substitute.
#2 Iron is measured in a percentage, not sure how that can be applied to a daily intake. More research will be done.
#3 Sugar and Protein numbers, need to magically switch places.
#4 drinking more water in a day, needs to be aligned with my schedule...bathroom breaks are needed.
#5 It feels soooo good to stick to this.
I wanted to give up on the 15 min walking part. I didn't think my legs would go or that the incline would be manageable. I worked my way up to it, by min. 3 I was full blown incline 5 @4.3. Very accomplished.
Also a side note...I will buy a heart monitor but did you know a WalMart/ Target brand is still $60. I need to do some more research before I buy one.
Also, not sure what the characters are before my tables. This is to be helpful for a workout not on how to blog. I will try to fix it for next time!
First of all let me introduce you to a method of training I used today. It is a great way to burn calories and keep them burning, even while resting. HIT (High Intensity Training) is when you do a medium workout with bursts of, omg I want to die, intervals. When I first started I would do a 5.5 on the treadmill for 1 1/2 min. then do a burst of 7.0 for 30 seconds and repeat for five min. Then do a regular run at 6.0 for 5 min and then do HIT for five more min. This killed me! Not up for running but want to try HIT? That is fine the best thing about HIT is it can work for anyone. All you have to do is activity to strain yourself, increase your heart rate for specific intervals. You could walk and then increase your slope and maybe speed a bit. Whatever you do at the end, you should feel like you have just raced a train. That's what one source told me.
Now for today's work out!
| 5 min. | <><><><> Easy run warm-up | <><><><>
| | <><><><> Light stretch | <><><><>
| 7-8 min. | <><><><> 1 mi. HIT run- 2 min @ 6.0- 30 sec. @ 9.0 – 1.5 min. @ 6.0- repeat 1.5/30 sec. interval | <><><><>
| 2min. | <><><><> Arms- lateral raise (10), side raise (10) w/ 15 lbs. | <><><><>
| 7-8 min. | <><><><> 1 mi. HIT run - 2 min @ 6.0- 30 sec. @ 9.0 – 1.5 min. @ 6.0- repeat 1.5/30 sec. interval | <><><><>
| 3 min. | <><><><> Arms- repeat above + Overhead press | <><><><>
| 5 min. | <><><><> Abs- medicine ball sit-up with twist (40x), medicine ball between feet leg raise to hands(10x) | <><><><>
| 8-9 min. | <><><><> 1 mi. HIT run- 2 min @ 6.0- 30 sec. @ 9.0 – 1.5 min. @ 6.0- repeat 1.5/30 sec. interval | <><><><>
| 3 min. | <><><><> Arms- repeat above w/ 20 lbs. | <><><><>
| 10 min. | Abs- repeat above + sit-ups on bench (40x) | <> <>
| 3 min. | Squats- Sumo Squats (10x), regular squat (20x) |
| 10 min. | Walking- incline 5 @ 4.3 speed |
| 5 min. | <> <> Walking- incline 0 @ 4.0 speed | <> <>
| | Stretch |
Also with a HIT workout the recovery time is always a little bit more. So do this kind of workout when you have time to just chill. I would not recommend doing it before going to work or something. You might drag a bit.
After counting calories, water, sugar, iron and protein, this is what I have found.
| Protein-50g./day | <><><><> 28g. | <><><><>
| Sugar- minimal is best | <><><><> 53 g. | <><><><>
| Iron- 18 mg/day | <><><><> 39% not sure how that converts to mg?? | <><><><>
| Water- 9 cups/ day | <><><><> 14 cups | <><><><>
| Calories-1200/ day | <><><><> 1166 | <><><><>
#1 frozen fruit has soooooo much sugar and is not worth it- I will find a substitute.
#2 Iron is measured in a percentage, not sure how that can be applied to a daily intake. More research will be done.
#3 Sugar and Protein numbers, need to magically switch places.
#4 drinking more water in a day, needs to be aligned with my schedule...bathroom breaks are needed.
#5 It feels soooo good to stick to this.
I wanted to give up on the 15 min walking part. I didn't think my legs would go or that the incline would be manageable. I worked my way up to it, by min. 3 I was full blown incline 5 @4.3. Very accomplished.
Also a side note...I will buy a heart monitor but did you know a WalMart/ Target brand is still $60. I need to do some more research before I buy one.
Also, not sure what the characters are before my tables. This is to be helpful for a workout not on how to blog. I will try to fix it for next time!
Sunday, November 13, 2011
Body Blast
Back in the saddle again.
This weekend I started my three weekends of coaching classes. I have been WAITING for the time when my schedule finally worked to take them. It has given me new motivation for a future as well. However, the new learning and new motivation did come at a cost. Yes, the people that I usually go riding with, went on Saturday while I was in class. I have missed the past two times of riding, I really hope that my schedule gets figured out so I can go again soon.
Onto this new motivation.
Did you know the human body is AMAZING! Look at the muscle that we have, and this is a very, very simplified diagram.
Why do we sit and waste away, not engage all these muscles. Did you know that more than 60% of adults do not engage in physical activity and that 25% of adults lead sedentary lives (no physical activity). What a shame! People look to diets to change themselves, become healthier when a major answer to problems could be...get up and MOVE people!
Now that I am on my way to being able to coach the next step is to become a group fitness instructor. Zumba, spin, yoga, boot camps and the list could go on. However, in order to teach those classes, sometimes back to back the instructor needs to be in great shape. Also I will do another 1/2 marathon next year and I will beat my time. Therefore...a body blast is needed.
Body Blast is what I am calling this. For the next 6 weeks I will be upping my physical activity. Wearing a heart monitor during workouts to get my maximum heart rate. Shedding all the unwanted, unnecessary layers that are hiding these fabulous, amazing muscles. I will be monitoring my protein, iron, sugar, caloric, and water intake. Sugar isn't all that necessary but I am just curious as to how much sugar I have in a day. I will be posting my daily workouts on here. I tend to get in a rut with my workouts which is why I will be calling on all my fitness experts, aka friends that engage in regular physical activity. I will be writing down everything that goes into my mouth. I don't plan on having that posted but I will share some recipes. For the past few years I have had success in changing my lump of a body to a healthy vessel, however, we all hit the plateau and I have hit it for almost a year now. You can't get off the plateau by passively sitting around, you need to muster up the energy and leap. Join me in my leap!
*The activities that I will be engaging might not be suitable for all individuals. Please consult a doctor with any health concerns. If you choose to use any workout programs please modify to fit your skill level.
Monday, November 7, 2011
Why am I donig this???
Last week was exhausting and aside from all the things I learned from it, I pretty much want to forget it. I considered quitting...every single day and cried...a lot.
I like to wake up, do a "check up from the neck up" and remind myself that today is a new day. However, I could go through the motions but the second I walked through the doors my head would pound, my heart was beating in my throat and my stomach was stirring. My stubbornness, not giving up mindset (pretty sure from my dad) is the only thing that kept me getting out of bed in my nearly freezing apartment since I also have a personal goal of not turning on my heat until Thanksgiving. (once again, stubborn or motivated depending how you look at it).
This weekend I spent getting every other part of my life in order. Cleaning, organizing, taking time for myself, which included taking full advantage of the extra hour!
This morning (Monday AHH) made the week appear to be on up and up. After working all day to put out fires, which appears to be a daily occurrence, my heart is filled with the reason I became a teacher, to be the one person in a kids life who stops to listen and care.
I have wrote and wrote and wrote to try and be clever. Not give to much information to breach some sort of Internet privacy about students and issues and this is all I've got so here it is. Today I don't feel like I taught a thing from a textbook or included in the Iowa Core. However when a student tells you repeatedly "I really appreciate all you're doing for me." and tells another teacher "It's a good thing after I got mad I went to Ms. Rozeboom's room. She has a way to talk to me and clam me down." I know it is all worth it. These moments are the reason I teach.
I like to wake up, do a "check up from the neck up" and remind myself that today is a new day. However, I could go through the motions but the second I walked through the doors my head would pound, my heart was beating in my throat and my stomach was stirring. My stubbornness, not giving up mindset (pretty sure from my dad) is the only thing that kept me getting out of bed in my nearly freezing apartment since I also have a personal goal of not turning on my heat until Thanksgiving. (once again, stubborn or motivated depending how you look at it).
This weekend I spent getting every other part of my life in order. Cleaning, organizing, taking time for myself, which included taking full advantage of the extra hour!
This morning (Monday AHH) made the week appear to be on up and up. After working all day to put out fires, which appears to be a daily occurrence, my heart is filled with the reason I became a teacher, to be the one person in a kids life who stops to listen and care.
I have wrote and wrote and wrote to try and be clever. Not give to much information to breach some sort of Internet privacy about students and issues and this is all I've got so here it is. Today I don't feel like I taught a thing from a textbook or included in the Iowa Core. However when a student tells you repeatedly "I really appreciate all you're doing for me." and tells another teacher "It's a good thing after I got mad I went to Ms. Rozeboom's room. She has a way to talk to me and clam me down." I know it is all worth it. These moments are the reason I teach.
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