Turn up the Heat!

You've made your midday snack - No Cook Protein Bar - listed on Monday.

You've started eating breakfast - listed today.

Now is time to add in the cardio workouts this week.  Here we go 18 days til Spring 106 til Summer!

It's time to turn up the heat and burn more calories.  Now before you ask me about why did you add a midday snack....because you need it! More on why later.  For now lets focus on getting you moving and grooving. 

Unfortunately it's still Winter out and the weather is playing right along with the season.. so if being out side in the cold is not your thing, trust me I feel you.  But if you want to get right you have to get moving.  So get ready to visit the GYM! 

If you are currently active in the gym then its time to change up your routine and ADD on.  Adding on an additional 30mins to your workout will help you to burn at least 200 more calories!

If you are a member of  a gym start taking some cardio driven classes like SPIN!  Look at the schedule and take a class TODAY!  Not sure what to do in the gym.  Try my intense but very doable treadmill routine:

Start on a 1 incline walk for 3-5 minutes to warm up

Start picking up the pace to a comfortable power walk increase to an 2 incline for 3 mins

Every 3 mins increase the incline of treadmill by 2 degree's

Here is what it looks like:
5 minutes - Incline on 1
5-8 minutes - Incline on 2
8-11 minutes - Incline on 4
11-14 minutes - Incline on 6
14-17 minutes - Incline on 8
17-20 minutes - Incline on 6
20-23 minutes - Incline on 4
23-26 minutes Incline on 2
26-30 minutes Incline on 1 - Slow down and cool down!
PS. No holding on to the treadmill, use your arms.

Have fun! For best results follow this Cardio Plan 3 times per week. 

Until Tomorrow:

Taj 

photo:  http://www.flickr.com/photos/burge5000/439664301/sizes/s/in/photostream/

Day 22 of New Year New You


Whoa who. It's Sunday! I don't know about you but I'm looking forward to the championship football games today.

So let's get started with Day 22:

Fitness:
Pick up the pace. Going for a run on the treadmill? Working out on the elliptical machine? Pick up your pace by going faster if on the treadmill or increasing your level in the elliptical. If your walking on the treadmill give yourself an increased incline by 2%.

This small adjustment will increase blood flow, work the cardio vascular system more as well as increase calorie burn.  Stay at the quicker pace or higher level for as long as possible.

Food:

Let your hair down! It's the NFC and AFC championship games. I see hot wings, chips and dip, beer and more in your future.

Even if the above is not on your list for today, go ahead and enjoy Something. We have to give our bodies stuff that's "not on the list". Today is a good day to enjoy food and drink. Monday - Tomorrow, we can start over. Believe it or not, going off the routine adding more fats and carbs will do the body good.  Besides who wans to watch the game eating only Celery sticks! 

Self Growth:

Perform a kind act. Do something nice for a stranger. It doesn't have to be anything elaborate.

• Say "hello, how are you doing" to someone you see every day
• Give to a homeless person
• Hold the door open for someone
• Help a mom up the stairs in the subway with a stroller

You get the picture. Now go on spread some love and kindness, it will make you and that person feel good.

Until tomorrow,

Taj

  

Photo:  http://www.flickr.com/photos/tboard/5462311896/sizes/s/in/photostream/

Welcome to Day 1!

HAPPY NEW YEAR!

I have to be honest, I spent New Years Eve in Puerto Rico with my husband... so I pre wrote this blog just in case I was still sleeping when you were ready to get started. :)  Hey at least I am prepared and ready to help you and many others get going without delay.

So THANKS for coming back for our first day of the 2012 New Year - New You Challenge.  I am excited to have you and many others join me for 31 days.

First things first: Reach over and give yourself a pat on the back for actually returning today :)

Now back to business, each day will be divided into three sections;

Fitness, Food & Self Growth 

You can choose to do them all or one. Each tip includes an alternate option just in case. Be on the lookout for some extra tidbits.

READY - SET - LET'S GO! 

Fitness: Since most of us probably brought in the year in with a drink or two or six... Don't worry I'm not judging you.  Today's challenge is to drink 64 ounces of water, yes a gallon of water to flush out your system.  If you can get to a gym hop of the treadmill for at least 30 minutes and help sweat it out.  If you cant make it to the gym then try some of these detoxing yoga poses at home to help you wring it out.  Start with a sun salutation to get the blood following and then find yourself holding the following poses on each side for about 5-10 breaths. (Click the links for views and directions)

• Twisting Chair 
• Twisting Lunge (arm extended towards the ceiling)  You can also place the hand inside your leg.
• Twisting Prayer Lunge
• Seated Twist
• Laying Down Spinal Twist
• Lastly end with Legs up the Wall or up over the couch (Bolster optional)

Twisting poses are beneficial, B.K.S Iyengar refers to it as the  “squeeze and soak” action — in effect, squeezing the organs like a wet sponge, so that they expel old blood and allow fresh, richly oxygenated blood to take its place. Twists are also said to improve digestion and increase flexibility of the spine, shoulders and hips.

Food:  For a good hangover remedy if you have a juicer be sure to give this a try:

• 4 washed apples
• 1 - 1/2 inch piece of ginger root
• Half lemon peeled

For those with out a juicer consider eating these fruits or make a smoothie in the blender using:

• Bananas
• Peaches
• Grapes 
• Strawberries  

It is also nice to add vitamin supplements while making a smoothie. Not only do bananas, orange juice, milk and honey taste good, they also make good smoothies too. Mangoes, kiwis and blueberries make a nice sweet and tangy blend. Shakes and smoothies are highly recommended especially to those who feel like throwing up. 


You can also try making a pot of fresh ginger tea, its said to help cure the hair of the dog as well.  :) 

Self Growth:  Give yourself permission to get rid of something today. That's right throw at least one thing out today, yes today,,, day one of 2012 with one less thing that is collecting dust or that you're waiting around to come back in style, unless you are going vintage.  Most people wait until Spring to do "Spring Cleaning" of the house why not start today.  Go ahead get up go to the closet and see what you can do.  It will make you feel better and more open to clear up some clutter.

To get us ready for the rest of the week you have 1 homework assignment... don't worry its easy. Grab a note book or journal book you can carry with you all week long - yes take it with you to work etc. You will be journaling all week long beginning tomorrow.  I want you to write down what you eat from sun up to sun down, including your mood and portion size if you have that info.

That's it for Day 1!  Not to crazy and definitely something easy we all can do.

Have a great day and see you tomorrow for more.

Taj

photo: http://www.flickr.com/photos/listentothemountains/6421812485/