I will be getting this as soon as possible.
>
Sunday, August 15, 2010
Turbo Fire
I did Turbo Fire on Sat at the Pittsburgh Fit Club. I had a seen the teaser and did a 15min HIIT workout but this was my first real work out with it. Wow it is like Kickboxing and Jazz on speed. I loved it and the perfectionist in me wanted to do it over to get the moves right. I will give you a little teaser video below.
I will be getting this as soon as possible.
I will be getting this as soon as possible.
Saturday, August 14, 2010
My first video blog.
Ok here is my first video blog. I hope you enjoy. I am hoping they get better as I go. But you have to start somewhere.
Thursday, August 12, 2010
21 Day Challenge
Ok so my upline. Steve Came up with this 21 day challenge. Since I am always up for a dare, and I love being in control. I also put it to you, are you game? 21 days is not that long of a period of time. I am asking 21 Days that is all. I am doing it. I know you all are capable of it.
Ok so Steve uses a primal diet you can find the rules for that if you would like to use it at www.marksdailyapple.com.
21 day eating clean challenge
In a simple and short 21 day period, you can rip up your belly fat and get unbelievably lean by cleaning up your nutrition 100% and hitting 10 workouts a week. That's 7 regular workouts and 3 ab/core routines.
August 16-September 5th
Who wants to get in amazing shape by then? By simply drawing a line in the sand for 21 days, you will lose weight, add muscle, and best of all, establish a habit of clean living that will last longer than this 3 week challenge.
My upline coach, Barbie Decker does these on Facebook from time to time and the results people have are amazing.
Here's the catch. No cheating. None. It's time to draw a line in the sand. No more. Here are the rules. If it's too intense, then continue going at the 80/20 pace you're at now. Nothing will set you on fire like a 21 day streak though.
Workouts: 7 a week, following either a program or a set schedule. There is no *walking* outside here :) This is my schedule.
Monday: P90X Chest, Shoulders & Triceps
Tuesday: FIT CLUB cardio
Wednesday: P90X Back and Body
Thursday: P90X Yoga X, Yoga Abs
Friday: P90X Legs and Back, Ab Ripper
Saturday: Kenpo x
Sunday: X Stretch
----------------------------
PART I of II:
RULES OF ENGAGEMENT:
1. You PRESS PLAY Five or Six Times a week, depending on your program. If you miss a workout, you're out of the challenge.
If you are not doing a beachbody workout, you should aim to do 3 resistance days and 2-3 cardio days.
2. You EAT CLEAN six times a week. YOU GET ONE CHEAT MEAL PER WEEK, NOT a CHEAT DAY.
3. YOU ARE ALLOWED "ONE ADDITIONAL CHEAT SNACK" in this 20 DAY PERIOD. That means, Out of the 20 days during which you are doing the challenge, you may treat yourself to ONE CHEAT SNACK (like a cookie) in addition to your cheat meal. If you have a second cheat snack, you are out of the challenge.
NO ALCOHOL DURING CHALLENGE PERIOD. YUP!
4. You MUST report daily for the preceding day to me. You may use Facebook, Email, Texts, Gtalks, Comment on my blog or any of the other 5982734523508 ways to get in contact with me. Feel free to post comments, questions, struggles, triumphs here. :) We're in this together!
http://www.facebook.com/tina.woodzajacs
5. You have until Tuesday morning to take your measurements AND pictures. You don't have to post them, but you do have to take them. A lot of times you won't lose pounds, but your body will change. Don't miss that event!
THE PRIZE: A NEW FIT YOU!
Are you ready?
PART II of II:
EATING CLEAN DEFINED:
EATING CLEAN RULES:
RULE 1: You eat 4 to 6 small meals per day, ideally breakfast, snack, lunch, snack, and dinner. That means that you are eating every 2 to 3 hours.
Your body needs to be fueled. Eating only breakfast, lunch, and dinner is not okay.
RULE 2: You eat at least 1250 calories (unless you are less than 5 feet tall). I am putting this down because this challenge is about eating clean and being healthy, not about starving yourself.
A few people have asked me if I eat very low calories. For the record, I eat about 1800 to 2400 calories per day these days!
RULE 3: This is more like a guideline than a rule. You follow something close to a 40% carbs, 30% protein and 30% fat diet. For those of you doing carb manipulation or following a special plan for diabetics, that's fine, too. Again, I just don't want folks to think they are eating clean if they eat 4 bowls of cereal per day. Your meals have to be balanced. The Primal Lifestyle is a little different from this - you may follow it as well.
If you need a meal plan, email me or ask your coach. If you are BB Club Member, you can print one out. It's up to you to substitute foods from Michi's Ladder.
RULE 4: This is the real challenge part: YOU EAT ONLY FROM THE TOP 2 TIERS of MICHI'S LADDER 6 DAYS A WEEK. That means that you cannot have frozen yogurt for a snack. Top 2 tiers. Period.
To See Michi's Ladder, sign on to your teambeachbody account. Go to EAT SMART Tab and you'll find it there.
If you are not a FREE BeachBody community member, go to www.beachbodycoach.com/zfitnezz FREE to join so you can have access to Michi's Ladder. I will also become your free coach.
NOTE: When I first came up with this challenge, I was afraid that it would be too restrictive. But, our results speak for themselves. That said, this is the challenge and these are the rules. If you accept to enter it, then you also accept to enter the NO WHINING ZONE!
Are you ready?
Bring it!
Tina
ps. Thank you to Barbie Decker for this great idea. I borrowed heavily from her rules and edited them slightly to adjust for some Primal ideas.
**** ADDENDUM: Shakeology, Recovery drink, protein supplements, coffee, natural almond/peanut butter, and almond milk are ALLOWED. *******
As many of you know, I've been living a Primal Blueprint nutrition lifestyle for many months now, and it works for me. Thus, there are a couple things that Beachbody allows that I personally don't. I think the recovery shake is great for you - but it's just too high carbs for me. For women, and this is MY PERSONAL OPINION, who are trying to lose weight, I would stay clear of the recovery drink. After resistance workouts I have a meal replacement shake. It can be Shakeology or another kind of meal replacement
I know you all are capable of it.
So the bonus is that I am finishing P90X at the end of this 3 weeks. So Join me and we will celebrate together. I will post my 90day picks at the end of this period.
Ok so Steve uses a primal diet you can find the rules for that if you would like to use it at www.marksdailyapple.com.
21 day eating clean challenge
In a simple and short 21 day period, you can rip up your belly fat and get unbelievably lean by cleaning up your nutrition 100% and hitting 10 workouts a week. That's 7 regular workouts and 3 ab/core routines.
August 16-September 5th
Who wants to get in amazing shape by then? By simply drawing a line in the sand for 21 days, you will lose weight, add muscle, and best of all, establish a habit of clean living that will last longer than this 3 week challenge.
My upline coach, Barbie Decker does these on Facebook from time to time and the results people have are amazing.
Here's the catch. No cheating. None. It's time to draw a line in the sand. No more. Here are the rules. If it's too intense, then continue going at the 80/20 pace you're at now. Nothing will set you on fire like a 21 day streak though.
Workouts: 7 a week, following either a program or a set schedule. There is no *walking* outside here :) This is my schedule.
Monday: P90X Chest, Shoulders & Triceps
Tuesday: FIT CLUB cardio
Wednesday: P90X Back and Body
Thursday: P90X Yoga X, Yoga Abs
Friday: P90X Legs and Back, Ab Ripper
Saturday: Kenpo x
Sunday: X Stretch
----------------------------
PART I of II:
RULES OF ENGAGEMENT:
1. You PRESS PLAY Five or Six Times a week, depending on your program. If you miss a workout, you're out of the challenge.
If you are not doing a beachbody workout, you should aim to do 3 resistance days and 2-3 cardio days.
2. You EAT CLEAN six times a week. YOU GET ONE CHEAT MEAL PER WEEK, NOT a CHEAT DAY.
3. YOU ARE ALLOWED "ONE ADDITIONAL CHEAT SNACK" in this 20 DAY PERIOD. That means, Out of the 20 days during which you are doing the challenge, you may treat yourself to ONE CHEAT SNACK (like a cookie) in addition to your cheat meal. If you have a second cheat snack, you are out of the challenge.
NO ALCOHOL DURING CHALLENGE PERIOD. YUP!
4. You MUST report daily for the preceding day to me. You may use Facebook, Email, Texts, Gtalks, Comment on my blog or any of the other 5982734523508 ways to get in contact with me. Feel free to post comments, questions, struggles, triumphs here. :) We're in this together!
http://www.facebook.com/tina.woodzajacs
5. You have until Tuesday morning to take your measurements AND pictures. You don't have to post them, but you do have to take them. A lot of times you won't lose pounds, but your body will change. Don't miss that event!
THE PRIZE: A NEW FIT YOU!
Are you ready?
PART II of II:
EATING CLEAN DEFINED:
EATING CLEAN RULES:
RULE 1: You eat 4 to 6 small meals per day, ideally breakfast, snack, lunch, snack, and dinner. That means that you are eating every 2 to 3 hours.
Your body needs to be fueled. Eating only breakfast, lunch, and dinner is not okay.
RULE 2: You eat at least 1250 calories (unless you are less than 5 feet tall). I am putting this down because this challenge is about eating clean and being healthy, not about starving yourself.
A few people have asked me if I eat very low calories. For the record, I eat about 1800 to 2400 calories per day these days!
RULE 3: This is more like a guideline than a rule. You follow something close to a 40% carbs, 30% protein and 30% fat diet. For those of you doing carb manipulation or following a special plan for diabetics, that's fine, too. Again, I just don't want folks to think they are eating clean if they eat 4 bowls of cereal per day. Your meals have to be balanced. The Primal Lifestyle is a little different from this - you may follow it as well.
If you need a meal plan, email me or ask your coach. If you are BB Club Member, you can print one out. It's up to you to substitute foods from Michi's Ladder.
RULE 4: This is the real challenge part: YOU EAT ONLY FROM THE TOP 2 TIERS of MICHI'S LADDER 6 DAYS A WEEK. That means that you cannot have frozen yogurt for a snack. Top 2 tiers. Period.
To See Michi's Ladder, sign on to your teambeachbody account. Go to EAT SMART Tab and you'll find it there.
If you are not a FREE BeachBody community member, go to www.beachbodycoach.com/zfitnezz FREE to join so you can have access to Michi's Ladder. I will also become your free coach.
NOTE: When I first came up with this challenge, I was afraid that it would be too restrictive. But, our results speak for themselves. That said, this is the challenge and these are the rules. If you accept to enter it, then you also accept to enter the NO WHINING ZONE!
Are you ready?
Bring it!
Tina
ps. Thank you to Barbie Decker for this great idea. I borrowed heavily from her rules and edited them slightly to adjust for some Primal ideas.
**** ADDENDUM: Shakeology, Recovery drink, protein supplements, coffee, natural almond/peanut butter, and almond milk are ALLOWED. *******
As many of you know, I've been living a Primal Blueprint nutrition lifestyle for many months now, and it works for me. Thus, there are a couple things that Beachbody allows that I personally don't. I think the recovery shake is great for you - but it's just too high carbs for me. For women, and this is MY PERSONAL OPINION, who are trying to lose weight, I would stay clear of the recovery drink. After resistance workouts I have a meal replacement shake. It can be Shakeology or another kind of meal replacement
I know you all are capable of it.
So the bonus is that I am finishing P90X at the end of this 3 weeks. So Join me and we will celebrate together. I will post my 90day picks at the end of this period.
Tuesday, August 10, 2010
Mind over body series Found on Spark People
This is a great article I found I hope you all enjoy it as much as I did.
Ask anyone who has been struggling to achieve a healthy weight and lifestyle. They’ll tell you that it's not an easy thing to do, mainly because there is a huge difference between knowing what to do and actually doing it.
There is no magic pill, no secret technique or approach that can solve this problem for you. It will take time, hard work and persistence to get yourself where you want to be. But there are several things you can do (and think) that can make all that hard work a little easier and greatly improve your chances of success.
SparkPeople's Mind Over Body plan is designed to give you the tools you need to identify, work through, and overcome the most common emotional and mental (attitude) problems that people face when they set out to change their lifestyles.
Mind Over Body is a 10-step plan. The first five steps describe tools you can use to get past the five most common problems that people run into:
inadequate problem-solving skills
unrealistic expectations
toxic guilt & negative self-talk
emotional eating
lack of intrinsic motivation
The second five steps will help you make the shift from “diet” to “lifestyle" change - whether you need to lose weight or not. Diets don’t work. Even if you manage to survive all the unpleasantness of depriving yourself long enough to get to your weight goal, your odds of regaining the weight when you stop "dieting" are higher than 90%. By making the shift from diet mode to lifestyle mode, you'll be able to put aside the habits that got you overweight or unhappy once and for all. You'll develop skills that will not only make these changes less stressful and more enjoyable, but also keep the weight off and help you achieve other important life goals.
Here are some of the basic differences between a diet and a lifestyle change:
Step 1
http://www.sparkpeople.com/resource/wellness_articles.asp?id=690
Ask anyone who has been struggling to achieve a healthy weight and lifestyle. They’ll tell you that it's not an easy thing to do, mainly because there is a huge difference between knowing what to do and actually doing it.
There is no magic pill, no secret technique or approach that can solve this problem for you. It will take time, hard work and persistence to get yourself where you want to be. But there are several things you can do (and think) that can make all that hard work a little easier and greatly improve your chances of success.
SparkPeople's Mind Over Body plan is designed to give you the tools you need to identify, work through, and overcome the most common emotional and mental (attitude) problems that people face when they set out to change their lifestyles.
Mind Over Body is a 10-step plan. The first five steps describe tools you can use to get past the five most common problems that people run into:
inadequate problem-solving skills
unrealistic expectations
toxic guilt & negative self-talk
emotional eating
lack of intrinsic motivation
The second five steps will help you make the shift from “diet” to “lifestyle" change - whether you need to lose weight or not. Diets don’t work. Even if you manage to survive all the unpleasantness of depriving yourself long enough to get to your weight goal, your odds of regaining the weight when you stop "dieting" are higher than 90%. By making the shift from diet mode to lifestyle mode, you'll be able to put aside the habits that got you overweight or unhappy once and for all. You'll develop skills that will not only make these changes less stressful and more enjoyable, but also keep the weight off and help you achieve other important life goals.
Here are some of the basic differences between a diet and a lifestyle change:
Step 1
http://www.sparkpeople.com/resource/wellness_articles.asp?id=690
Sunday, August 8, 2010
This weekend
I have started working out with friends and have been finding it quite enjoyable. I tend to push my self harder with someone else around. Besides the company helps the time fly. So on Friday I did P90X Legs and back with Amanda. On Sat I did Pittsburgh Fit Club with Morgan. There we did Tony Horton's One on One On One Leg, It was a hard but great work out. I had a lot of fun with Morgan and the peeps at the fit club. So in the week to come I have Monday with Amanda and Tuesdays Fit club. I can't wait to begin my week tomorrow. I am going to school to get books.(they are very expensive)I know that I am going in the right direction it really feels good to help people. I love to see them reach there goals. Just as I strive to reach my goals. So now I ask you what is your goal for this week?
Thursday, August 5, 2010
Primal Play: Dance | Mark's Daily Apple
Here is the first article from mark about dancing I love them both. Enjoy and just dance.
Primal Play: Dance | Mark's Daily Apple
Primal Play: Dance | Mark's Daily Apple
Dance
Here is the second from Mark Sission. Check him out at www.marksdailyapple.com. I really enjoy reading what he writes.
A while back, I wrote a post on dancing. It received a fair amount of attention and comments from the readers, so I figured a follow-up PB Insider was in order. And no, this message won't be accompanied by a video of yours truly dancing like "no one is watching." It's not that I'm opposed to cutting loose on the dance floor; it's that posting a video of it to thousands of people on the Internet would kinda preclude the "no one is watching" part that makes dancing so enjoyable. Sorry, guys!
Anyway - along with the supportive, enthusiastic comments, there were more than a few ambivalent, skeptical ones from folks who simply couldn't ever imagine themselves dancing. I can't have that, but I get it, and today's Insider is designed to convince you, cajole you, and otherwise counter any anti-dance arguments out there.
Dance and Courtship
Dance has been used for tens of thousands of years for men and women to select each other, to gauge each other's worthiness as prospective mates. Dancing conveys rhythm, which translates well to the bedroom (also the cave, the hut, or the buffalo hide). If you can dance well, or even if you're just willing to dance and enjoy yourself, you are more likely to attract positive, sexual attention. And, like it or not, sex is the backbone of human evolution.
Dance and Heart Health
When compared to aerobic cycling and treadmill trudging, performing the waltz - both faster and slower versions, for a total of 21 minutes, three times a week - had greater health benefits for heart disease patients. Waltzers improved arterial elasticity and saw better cardiovascular fitness, but most importantly, they enjoyed doing it. Dancing was wholly sustainable, whereas Chronic Cardio was dull and uninspiring. Makes sense to me.
Dance and Stress
I'll admit - the prospect of cutting loose on the dance floor strikes fear in the hearts of many. Thus, dancing may be a highly stressful endeavor, at first. Palm sweat, nervous heart palpitations, weak knees, the whole nine. I get it. But if you conquer your fear - and, c'mon, fears are made to be conquered - dancing becomes a relaxant, a true pleasure for everyone involved. Assuming you actually enjoy dancing, do it as often as you can, and the stress will just melt away. How does it work, exactly? Well, modern stress generally revolves around modern stressors like finances, employment, or relationship strife. It's mostly mental, rather than physical (not a ton of tribal warfare or famine plaguing us Primals these days). So don't dwell and brood. Dancing, done correctly, with reckless abandon, is the ultimate mental stimulus. It is wholly of the present. There is no past and no future. No bills to be paid, or upcoming interviews. There is only the music, your feet, your partner, and the moment.
Dance and Fitness
Dancing is physical fitness. You're moving, aren't you? You're sweating, aren't you? You get sore from it, don't you? The cool thing about using dance to workout is that it's totally random, rather than regimented. It epitomizes our fractal natures. When you dance there is a rhythm to it (hopefully!), but it's not the plodding progression of the metronome - that's Chronic Cardio. It's wilder than that. There is the foundational background drum beat, sure, but there are multiple sonic layers, each winding their own way through the soundscape only to come together and coordinate. Dancing corresponds to music, which is an aural representation of life itself. It's how we're supposed to move, with purposeful randomness, set to the universal language of music. Can you say the same for jogging on the treadmill?
C'mon.
Grab the nearest loved one, draw the blinds (if you're still a little nervous), and turn up the music. Dance your heart out. Grok had a shaman; you've got the iPod. It's all the same. It's all Primal.
written by Mark Sisson
So now I challenge all of you to get your grove on. I know you all can do it and have a blast while you are. Enjoy your dancing.
A while back, I wrote a post on dancing. It received a fair amount of attention and comments from the readers, so I figured a follow-up PB Insider was in order. And no, this message won't be accompanied by a video of yours truly dancing like "no one is watching." It's not that I'm opposed to cutting loose on the dance floor; it's that posting a video of it to thousands of people on the Internet would kinda preclude the "no one is watching" part that makes dancing so enjoyable. Sorry, guys!
Anyway - along with the supportive, enthusiastic comments, there were more than a few ambivalent, skeptical ones from folks who simply couldn't ever imagine themselves dancing. I can't have that, but I get it, and today's Insider is designed to convince you, cajole you, and otherwise counter any anti-dance arguments out there.
Dance and Courtship
Dance has been used for tens of thousands of years for men and women to select each other, to gauge each other's worthiness as prospective mates. Dancing conveys rhythm, which translates well to the bedroom (also the cave, the hut, or the buffalo hide). If you can dance well, or even if you're just willing to dance and enjoy yourself, you are more likely to attract positive, sexual attention. And, like it or not, sex is the backbone of human evolution.
Dance and Heart Health
When compared to aerobic cycling and treadmill trudging, performing the waltz - both faster and slower versions, for a total of 21 minutes, three times a week - had greater health benefits for heart disease patients. Waltzers improved arterial elasticity and saw better cardiovascular fitness, but most importantly, they enjoyed doing it. Dancing was wholly sustainable, whereas Chronic Cardio was dull and uninspiring. Makes sense to me.
Dance and Stress
I'll admit - the prospect of cutting loose on the dance floor strikes fear in the hearts of many. Thus, dancing may be a highly stressful endeavor, at first. Palm sweat, nervous heart palpitations, weak knees, the whole nine. I get it. But if you conquer your fear - and, c'mon, fears are made to be conquered - dancing becomes a relaxant, a true pleasure for everyone involved. Assuming you actually enjoy dancing, do it as often as you can, and the stress will just melt away. How does it work, exactly? Well, modern stress generally revolves around modern stressors like finances, employment, or relationship strife. It's mostly mental, rather than physical (not a ton of tribal warfare or famine plaguing us Primals these days). So don't dwell and brood. Dancing, done correctly, with reckless abandon, is the ultimate mental stimulus. It is wholly of the present. There is no past and no future. No bills to be paid, or upcoming interviews. There is only the music, your feet, your partner, and the moment.
Dance and Fitness
Dancing is physical fitness. You're moving, aren't you? You're sweating, aren't you? You get sore from it, don't you? The cool thing about using dance to workout is that it's totally random, rather than regimented. It epitomizes our fractal natures. When you dance there is a rhythm to it (hopefully!), but it's not the plodding progression of the metronome - that's Chronic Cardio. It's wilder than that. There is the foundational background drum beat, sure, but there are multiple sonic layers, each winding their own way through the soundscape only to come together and coordinate. Dancing corresponds to music, which is an aural representation of life itself. It's how we're supposed to move, with purposeful randomness, set to the universal language of music. Can you say the same for jogging on the treadmill?
C'mon.
Grab the nearest loved one, draw the blinds (if you're still a little nervous), and turn up the music. Dance your heart out. Grok had a shaman; you've got the iPod. It's all the same. It's all Primal.
written by Mark Sisson
So now I challenge all of you to get your grove on. I know you all can do it and have a blast while you are. Enjoy your dancing.
Wednesday, August 4, 2010
Chalene's Latest Video
Chalene is one of the most inspirational people that I have seen. She always makes me want to do and be more.
Watch this video and see what I mean:
Watch this video and see what I mean:
Tuesday, August 3, 2010
Wedding
Just realized I haven't told you guys about the wedding this weekend. Well It started off with that awesome dress that you see on the side. Very few times in my life have I told my self that I looked good, or looked pretty. That is a sad thing in retrospect. You should find something postive about yourself everyday. I would never go up to someone and say wow you have a big butt, or your thighs are huge. Why then is it ok to tell myself those things? The answer is it is not ok. We need to have a positive image of ourself. It is not only a goal of mine. It is also a goal of Beachbody to improve how you feel about yourself. I swear to make it a mission as a Beachbody Coach to not only improve how I feel about myself image, but you feel about yours as well.
Monday, August 2, 2010
Roller Coasters
I love to ride roller coasters. So about 6 years ago I went to Hershey Park. I wait in line for this really awesome looking roller coaster that sprays water at you. I am so excited sit the seat and my worst nightmare they couldn't strap me in. I was so heavy that I wouldn't fit in the roller coaster. How horrifying, now I have had some pretty embarrassing moments in my life, this one makes the top 10. But, It took 5 years for me to get concerned with my weight.
Well now I am down right around 64lbs. Some of it by doing P90X. I went to an amusement park with my kids today, first ride roller coaster. Boy am I nervous as I creep closer in the line am I nervous about the ride. Of course not I am nervous about the bar not coming down over my belly. Well the moment has arrived the bar comes down and I say Yes!! I have done it. I have 30 days to go. I have hit quite a few goals but this was one of my most exciting to achieve.
What is your goal?
Let me know
Tina
Well now I am down right around 64lbs. Some of it by doing P90X. I went to an amusement park with my kids today, first ride roller coaster. Boy am I nervous as I creep closer in the line am I nervous about the ride. Of course not I am nervous about the bar not coming down over my belly. Well the moment has arrived the bar comes down and I say Yes!! I have done it. I have 30 days to go. I have hit quite a few goals but this was one of my most exciting to achieve.
What is your goal?
Let me know
Tina
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