tag:blogger.com,1999:blog-10915646454532378672024-02-20T01:21:56.584-08:00PhilosophyFitA Blog about my health and fitness journey. Workouts, recipes, tips, advice, motivation, encouragement and inspiration.Monicahttp://www.blogger.com/profile/12616368058300952456noreply@blogger.comBlogger70125tag:blogger.com,1999:blog-1091564645453237867.post-51834037031784194432012-02-10T04:27:00.000-08:002012-02-10T04:34:34.103-08:00Monica Has Moved!!! Come and Visit the New Blog!<div dir="ltr" style="text-align: left;" trbidi="on"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Hi everyone! </span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">I know it has been many, many months since my last post, but I am here to let you know I'm BACK! ....at a new blog. :) Yes, yes, I have decided to abandon this blog (so harsh, I know) but I'm leaving it up because it still gets quite a few visitors and there are some pretty awesome workouts on here, if I do say so myself.</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">I would love it if you visited my NEW blog @ <a href="http://www.liveitupfit.com/" target="_blank">Live It Up Fit</a>. My new blog is a little different because it will be more of a vlog than a blog, so I'll be posting videos about my 10 Healthy Habits, cooking videos, workout videos, and indoor veggie gardening videos too! </span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Here's a sneak peak at my very first YouTube video:</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span><br />
<div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/kAEGZ6zh6ZI?feature=player_embedded' frameborder='0'></iframe></span></div><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">You can also find me a few other places:</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Blog: www.LiveItUpFit.com</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">YouTube: http://www.youtube.com/user/LiveItUpFit</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Facebook: http://www.facebook.com/liveitupfitness</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Twitter: https://twitter.com/#!/liveitupmonica</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Google+: https://plus.google.com/u/0/113987535689003986792/posts</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Hope you come on over and until then, keep up all of your hard work! :)</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><i>Monica</i></span><br />
<br />
</div>Monicahttp://www.blogger.com/profile/12616368058300952456noreply@blogger.com0tag:blogger.com,1999:blog-1091564645453237867.post-31917071904396526732011-07-29T12:58:00.000-07:002011-07-29T12:58:47.332-07:00I'm sorry....<div dir="ltr" style="text-align: left;" trbidi="on"><div closure_uid_wnm71m="311" style="text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: large;">I'm sorry I have been MIA as of late, Philosophers. My life has been quite hectic recently and I haven't had much spare time. I've also been healing from my neck going out on me, so no workouts either. I do have some exciting things in the works for PhilosophyFit, though! Stay tuned, I'll be back with new workouts and recipes VERY SOON!!</span></div><div closure_uid_wnm71m="311" style="text-align: center;"><br />
</div><div closure_uid_wnm71m="311" style="text-align: center;"><span style="font-family: Trebuchet MS; font-size: large;">-Monica</span></div></div>Monicahttp://www.blogger.com/profile/12616368058300952456noreply@blogger.com0tag:blogger.com,1999:blog-1091564645453237867.post-681771403715859672011-07-09T18:20:00.000-07:002011-07-09T20:02:24.199-07:00The (Brutal) Warrior Dash Training Workout<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimBNIHeWqaapo3Ysh4anw1jNfP-Oz3v6lIa9wtelFW23ecJQWdABRTxk_C_0IBJ8dRZqSt5D1tr6IVnQowiY56BcIHzsLeJBjLJIcO6GssXoszb58emPY85qbSzZfZkB0yIZKfMtWvg1s/s1600/warrior+dash.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="245" m$="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimBNIHeWqaapo3Ysh4anw1jNfP-Oz3v6lIa9wtelFW23ecJQWdABRTxk_C_0IBJ8dRZqSt5D1tr6IVnQowiY56BcIHzsLeJBjLJIcO6GssXoszb58emPY85qbSzZfZkB0yIZKfMtWvg1s/s400/warrior+dash.JPG" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif;">Check out the Warrior Dash:</span></div><div class="separator" style="clear: both; text-align: center;"><object class="BLOGGER-youtube-video" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" data-thumbnail-src="http://1.gvt0.com/vi/bcsvL_oyRHE/0.jpg" height="266" width="320"><param name="movie" value="http://www.youtube.com/v/bcsvL_oyRHE&fs=1&source=uds" /><param name="bgcolor" value="#FFFFFF" /><embed width="320" height="266" src="http://www.youtube.com/v/bcsvL_oyRHE&fs=1&source=uds" type="application/x-shockwave-flash"></embed></object></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: "Trebuchet MS", sans-serif;">Hey there Philosophers!</span></div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Trebuchet MS;">A friend of mine is going to do the Warrior Dash (<a href="http://www.warriordash.com/">http://www.warriordash.com/</a>) in a couple of weeks (I missed the registration deadline *tear*) so I put together a training workout specifically to get ready for this crazy race! The race is one obstacle course after another. There is running, jumping over fire, crawling and climbing over nets and walls, crawling under barbed wire through the mud, pushing your way through rubber jungles, and balancing on rickety beams. Most people end the race with a few beers and shots, but you have to get to the end to earn your reward!</span></div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Trebuchet MS;">The routine I created will build incredible core and upper body strength and improve endurance, agility, and speed. Every single muscle in your body will get worked in only 25 minutes. I'm warning you, this workout is INTENSE, but the Warrior Dash will be a piece of cake after a few weeks of this routine.</span></div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Trebuchet MS;">The key to getting the most out of this workout is to keep your intensity up by working at your max effort. You are going to want to quit. Don't. You can modify the moves to make them easier if you need to, but don't stop! Remember, the more quickly you move from exercise to exercise, the more bad ass you are!</span></div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Trebuchet MS;">If any of you out there are competing in the Dash, or a race like it, let me know how you liked it and how you did. I can't wait to crawl through the mud next year!</span></div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Trebuchet MS;">Work it, Philosophers.</span></div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><em><span style="font-family: Trebuchet MS;">Monica</span></em></div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Trebuchet MS;">PS Make sure to eat plenty of carbs before this workout (you'll need them). Afterward, replenish your carbs and eat lean protein for your muscles. Make sure you stretch before and after too!</span></div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: Trebuchet MS; font-size: large;"><strong>The (Brutal) Warrior Dash </strong></span></div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: Trebuchet MS; font-size: large;"><strong>Training Workout</strong></span></div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: Trebuchet MS;"><em>This workout is broken up into 4 segments for a total of 24.5 minutes. You will need an interval timer, a jump rope, and a bar for pull ups. The key to getting the most out of this workout is to keep up your intensity.</em></span></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: Trebuchet MS;"><u>Part 1-Crawling and Running</u></span></div><div class="separator" style="clear: both; text-align: center;"><em><span style="font-family: Trebuchet MS;">Set your interval timer for 10 rounds of two 30 second intervals. You will crawl for 30 seconds then immediately jump up and start running for 30 seconds. Repeat 10x.</span></em></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: Trebuchet MS;"><u>Part 2-Pull Ups and Jump Rope</u></span></div><div class="separator" style="clear: both; text-align: center;"><em><span style="font-family: Trebuchet MS;">Set your interval timer for three rounds of 30 and 60 second intervals. You will perform as many pull ups as you can for 30 seconds, then skip rope for 60 seconds. Repeat 3x.</span></em></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: Trebuchet MS;"><u>Part 3-Up & Down Planks and Jump Rope</u></span></div><div class="separator" style="clear: both; text-align: center;"><em><span style="font-family: Trebuchet MS;">Set your interval timer for six rounds of two 30 second intervals. You will do as many up and down planks as you can for 30 seconds then jump up and immediately skip rope for 30 seconds. Repeat 6x.</span></em></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: Trebuchet MS;"><u>Part 4-Jump Tuck Burpee with Reptile Push Up</u></span></div><div class="separator" style="clear: both; text-align: center;"><em><span style="font-family: Trebuchet MS;">Set your interval timer as a stopwatch for 2 minutes. Do as many burpee combos as you can in those 2 minutes.</span></em></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><strong><span style="font-family: Trebuchet MS; font-size: large;">How to Do the Exercises</span></strong></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><u><span style="font-family: Trebuchet MS;">Crawling</span></u></div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: Trebuchet MS;">Get into a plank position on your forearms. All of your weight should be on your forearms and toes. Crawl forward, trying to keep your booty as low as possible. If you need to modify the move, you can crawl on your forearms and knees, but try to stay on your toes for at least part of the routine. This move rocks your core!</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgg9Pftm4P8Mq16C3_z-CYFGgH865p7Q97Th0taP61_RYVBWtf1fE5QTlEtCK9zgKzPIX6eLCA22pTqTgKfbYE-WPvIJ2FDgv1xg91CEM_afP1Om1KbBCY89Z5lGbT-oZvYG5chBMrIRdU/s1600/baby+crawl.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" m$="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgg9Pftm4P8Mq16C3_z-CYFGgH865p7Q97Th0taP61_RYVBWtf1fE5QTlEtCK9zgKzPIX6eLCA22pTqTgKfbYE-WPvIJ2FDgv1xg91CEM_afP1Om1KbBCY89Z5lGbT-oZvYG5chBMrIRdU/s320/baby+crawl.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: Trebuchet MS; font-size: x-small;"><em>If this baby can crawl, so can you!</em></span></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><u><span style="font-family: Trebuchet MS;">Pull Ups</span></u></div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: Trebuchet MS;">Grip the pull up bar so that your palms are facing you and lift your body up so that your chin is above the bar. You can hold it here for a second to really feel the burn. Pull ups are an advanced exercise, so if you need to modify the exercise you can place one foot on the floor for assistance.</span></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicSxZou1VC85fhzlSqWvoBFf5qPkfvkPybCsQ9f7mDnEMflsijz2RjdqbSJU9zM4DeQfseUvx66MZyQuQKKD5r7yGXfoBBN0jblfX0hR9AE2Xv-snmZygP60yMXHpbTW2zqdnpLTpwadA/s1600/pull+up.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" m$="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicSxZou1VC85fhzlSqWvoBFf5qPkfvkPybCsQ9f7mDnEMflsijz2RjdqbSJU9zM4DeQfseUvx66MZyQuQKKD5r7yGXfoBBN0jblfX0hR9AE2Xv-snmZygP60yMXHpbTW2zqdnpLTpwadA/s1600/pull+up.jpg" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: Trebuchet MS;"><u>Up and Down Plank</u></span></div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: Trebuchet MS;">Start in the plank position on your forearms. Lift your body up, one arm at a time, so that your arms are straight, as if you were going to do a push up. Now lower your body, one arm at a time, so that you are back on your forearms. Repeat as quickly as possible. If this move gets hard for you toward the end, you can modify it by lowering your knees to the ground.</span></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVXo0x_0IAqR0iej9vrqCkLBurwxzRxP-a0C1E31GKMdAfqAfD39KdW3yK2raTWXGXuafxgPTyrb_hZ_n6MMATdr31xQP-v1ZkqOLE64DAymQB1mDmACPrZs8dnKOOlrw-aHFW-xa4wDY/s1600/untitled.bmp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="129" m$="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVXo0x_0IAqR0iej9vrqCkLBurwxzRxP-a0C1E31GKMdAfqAfD39KdW3yK2raTWXGXuafxgPTyrb_hZ_n6MMATdr31xQP-v1ZkqOLE64DAymQB1mDmACPrZs8dnKOOlrw-aHFW-xa4wDY/s400/untitled.bmp" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><u><span style="font-family: Trebuchet MS;">Jump Tuck Burpee with Reptile Push Up</span></u></div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: Trebuchet MS;">Stand up straight. Lower your body into a squat and jump back into a push up position. Do one reptile push up, bringing one knee to your elbow as you lower toward the ground. Jump back up to standing position. Now do one jump tuck, jumping as high as you can while simultaneously raising your knees toward your chest. Repeat as quickly as possible.</span></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggDqwPZyQxluGB5Z8bUqWQTpM4nbgQlCa9uAkMZHh4Y6reDdxpGvTSCDIDKbQUjymtguwL_qPnwfbuzx-wiq6npOQi0CdZvwGsFG6_dJq1be-uyRWNSdm1K6HaQaxSYAZMPcNjPLmcwMM/s1600/jump+tuck+burpee+w+reptile+push+up.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="122" m$="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggDqwPZyQxluGB5Z8bUqWQTpM4nbgQlCa9uAkMZHh4Y6reDdxpGvTSCDIDKbQUjymtguwL_qPnwfbuzx-wiq6npOQi0CdZvwGsFG6_dJq1be-uyRWNSdm1K6HaQaxSYAZMPcNjPLmcwMM/s400/jump+tuck+burpee+w+reptile+push+up.JPG" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><em><span style="font-family: "Trebuchet MS", sans-serif; font-size: x-small;">My model went through quite the metamorphosis-lol</span></em></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><br />
</div>Monicahttp://www.blogger.com/profile/12616368058300952456noreply@blogger.com0tag:blogger.com,1999:blog-1091564645453237867.post-51996184776302645982011-07-07T20:06:00.000-07:002011-07-07T20:09:22.068-07:00My Grocery List<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhB0oXFL4zTy2sUQXeebodC0HK-tM2kFdPbupOsEXOq9DsxOuBjlTRGQXJRYuHARyLrmzuwDZziLUu3OMkzvJg8c61woQMfQjOcyINCO7R8MPVmfIp5_fqz6AsizIsVL6i3sIZUarKSAFY/s1600/grocery+list.bmp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" m$="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhB0oXFL4zTy2sUQXeebodC0HK-tM2kFdPbupOsEXOq9DsxOuBjlTRGQXJRYuHARyLrmzuwDZziLUu3OMkzvJg8c61woQMfQjOcyINCO7R8MPVmfIp5_fqz6AsizIsVL6i3sIZUarKSAFY/s320/grocery+list.bmp" width="320" /></a></div><br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;">This post is for those of you who are still trying to eat more nutritious foods as a part of your everyday life. Nutrition is 80-90% a part of the equation when it comes to looking and feeling like a rockstar. It took me about two years to fully change my diet for the better. Now eating good-for-me foods is a natural part of my routine. I don't even have to think about it. Eating well is a habit. This is how I know I will not be a yo-yo dieter, and I hope this is the route the rest of you go down too.</span><br />
<br />
<span style="font-family: Trebuchet MS;">This is my actual grocery list that I put together without thinking I was going to post it, so you can get an idea of what eating a balanced, healthy diet looks like. Obviously, I have more than this in my fridge and pantry--this is just what I ran out of this week. Take a look...</span><br />
<br />
<span style="font-family: Trebuchet MS; font-size: large;"><strong><u>Grocery List</u></strong></span><br />
<span style="font-family: Trebuchet MS;"><em><strong>F & V's</strong></em></span><br />
<span style="font-family: Trebuchet MS;">lettuce</span><br />
<span style="font-family: Trebuchet MS;">tomatoes </span><br />
<span style="font-family: Trebuchet MS;">baby carrots</span><br />
<span style="font-family: Trebuchet MS;">corn on the cob</span><br />
<span style="font-family: Trebuchet MS;">apples</span><br />
<span style="font-family: Trebuchet MS;">bananas</span><br />
<span style="font-family: Trebuchet MS;">onions</span><br />
<span style="font-family: Trebuchet MS;">strawberries</span><br />
<span style="font-family: Trebuchet MS;">blueberries</span><br />
<span style="font-family: Trebuchet MS;">watermelon</span><br />
<span style="font-family: Trebuchet MS;">peppers</span><br />
<span style="font-family: Trebuchet MS;">frozen strawberries</span><br />
<span style="font-family: Trebuchet MS;">veggie stir fry mixes (pre-packaged)</span><br />
<span style="font-family: Trebuchet MS;">veggie medleys (pre-packaged)</span><br />
<span style="font-family: Trebuchet MS;">apple sauce</span><br />
<span style="font-family: Trebuchet MS;">apple juice</span><br />
<span style="font-family: Trebuchet MS;">any other seasonal f & v's that look good</span><br />
<br />
<span style="font-family: Trebuchet MS;"><em><strong>Protein</strong></em></span><br />
<span style="font-family: Trebuchet MS;">almonds</span><br />
<span style="font-family: Trebuchet MS;">pecans</span><br />
<span style="font-family: Trebuchet MS;">protein bars</span><br />
<span style="font-family: Trebuchet MS;">eggs</span><br />
<span style="font-family: Trebuchet MS;">chicken breasts</span><br />
<span style="font-family: Trebuchet MS;">grilled chicken strips</span><br />
<span style="font-family: Trebuchet MS;">ground beef</span><br />
<span style="font-family: Trebuchet MS;">hamburger patties</span><br />
<span style="font-family: Trebuchet MS;">Canadian bacon</span><br />
<span style="font-family: Trebuchet MS;">Tillamook cheddar slices</span><br />
<span style="font-family: Trebuchet MS;">feta cheese</span><br />
<span style="font-family: Trebuchet MS;">yogurt cups</span><br />
<span style="font-family: Trebuchet MS;">pint of vanilla yogurt</span><br />
<br />
<span style="font-family: Trebuchet MS;"><strong><em>Grains</em></strong></span><br />
<span style="font-family: Trebuchet MS;">multi-grain bread</span><br />
<span style="font-family: Trebuchet MS;">brown rice</span><br />
<span style="font-family: Trebuchet MS;">whole wheat pitas</span><br />
<span style="font-family: Trebuchet MS;">whole wheat thin hamburger buns</span><br />
<span style="font-family: Trebuchet MS;">oats 'n dark chocolate granola bars</span><br />
<br />
<span style="font-family: Trebuchet MS;"><strong><em>Other</em></strong></span><br />
<span style="font-family: Trebuchet MS;">salad dressing</span><br />
<span style="font-family: Trebuchet MS;">Yoshida's Gourmet Sauce</span><br />
<span style="font-family: Trebuchet MS;">coffee</span><br />
<span style="font-family: Trebuchet MS;">stevia</span><br />
<span style="font-family: Trebuchet MS;">ground flax seed</span><br />
<span style="font-family: Trebuchet MS;">epsom salt</span><br />
<span style="font-family: Trebuchet MS;">extra virgin olive oil</span>Monicahttp://www.blogger.com/profile/12616368058300952456noreply@blogger.com0tag:blogger.com,1999:blog-1091564645453237867.post-18967182245105956972011-07-07T14:11:00.000-07:002011-07-09T18:24:04.574-07:00The Power of Your Thoughts<div style="text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: large;"></span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtDH9t57l8GyKrX3cCOyOFG-G1xzRelNaDTv9OQDf1y02Ndh0Trt0XpAxyt7MpE7uKQykGp_gKW1sw7uisxizz66oTEwkGHOioPYASNSfDIu0JV_L6VbJH4kB-v5wpLupmXXxY3PuM4wc/s1600/positive+thinking+cartoon.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" m$="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtDH9t57l8GyKrX3cCOyOFG-G1xzRelNaDTv9OQDf1y02Ndh0Trt0XpAxyt7MpE7uKQykGp_gKW1sw7uisxizz66oTEwkGHOioPYASNSfDIu0JV_L6VbJH4kB-v5wpLupmXXxY3PuM4wc/s400/positive+thinking+cartoon.gif" width="300" /></a></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: large;">"Whatever you can do, or dream you can, begin it.</span></div><div style="text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: large;">Boldness has genius, power and magic in it."</span></div><div style="text-align: center;"><span style="font-family: Trebuchet MS; font-size: large;">-Goethe</span></div><div style="text-align: center;"><br />
</div><div style="text-align: left;"><span style="font-family: Trebuchet MS;">Hi Philosophers,</span></div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><span style="font-family: Trebuchet MS;">I feel inspired today to write about the power of our thoughts and how they can transform our lives. I read an emotional letter from someone who is 300 lbs. and wants to change their life but doesn't know how or where to start. When I was thinking about the best advice I could offer them, I realized the best thing you can do to start the process of change, is to change the way you think.</span></div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><span style="font-family: Trebuchet MS;">Look around you. What do you see? A computer maybe? Photos, coffee, a garden, bills, your pets. Try to detach yourself as you observe the physical environment around you. Do you realize that every single one of the physical items around you were first a thought in someone's mind? There is nothing that didn't first start as a thought. Before they existed, someone used their imagination to dream up a computer. Someone thought of the design for the coffee mug I'm drinking out of. I imagined a garden and planted it. I had an idea for an adventure and took a picture. I dreamed of getting a puppy, and now have three dogs lying at my feet. Everything in your world started in your mind, and if you can truly understand this concept, then you have the power to create the exact life that you want, and you will realize that ANYTHING is truly possible.</span></div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><span style="font-family: Trebuchet MS;">Human beings are creators. We create art, build buildings, plant gardens, start businesses, have children, and write novels. More of us need to get in touch with that creative part of ourselves, and it all starts in your imagination.</span></div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><span style="font-family: Trebuchet MS;">We marvel at children and how they imagine the most outlandish things, believing they are possible. When did we stop believing in the impossible? When did we stop using our imaginations? When did we force ourselves to "grow up" and "live in reality"?</span></div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><span style="font-family: Trebuchet MS;">I want all of you to start day dreaming again. I want you all to start imagining your dream life and BELIEVE it is actually possible to attain. The only thing that holds you back from your dreams is yourself. Imagine something you want, own it, take that thought, hold on to it, and think about it often. What you focus on expands. Take time everyday to visualize your life as you want it to be. I think you will be surprised when the things you dream of start to appear in your life.</span></div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><span style="font-family: Trebuchet MS;">Here are some tips for controlling your thoughts:</span></div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><span style="font-family: Trebuchet MS;">1. <strong>Think with words that are positive instead of negative.</strong> Eliminate the words <em>don't, not </em>and <em>no</em> from your mental vocabulary. Instead of thinking, <em>I don't want to be fat,</em> ask yourself <em>What do I want? </em>Re-phrase your thought to say, <em>I want to be fit and healthy. </em>Do you feel how that changes your energy? Instead of focusing on being fat, you're focusing on being fit and healthy.</span></div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><span style="font-family: Trebuchet MS;">2. <strong>Take time everyday to foster gratitude.</strong> Feeling grateful will change your life. You may very well heal depression without anti-depressants! Even if you feel hopeless and want to give up, think of the things you DO have. Do you have legs to walk? Do you have food on your table? A roof over your head? A safe neighborhood to live in? At least one person who truly loves you? A job? We take so much for granted, when so many other people live with so much less than we have. If you are reading this, then you have access to a computer. Be grateful for that too. </span></div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><span style="font-family: Trebuchet MS;">3. <strong>Believe.</strong> You must believe that your dreams are possible. If you doubt yourself, then you are stopping your dreams from happening. Some people call this faith. You must believe and have faith that anything is possible. Do you want to lose 100 lbs. but don't think you can do it? Instead of focusing on your doubtful thoughts and all the reasons you <em>can't</em>, think of all the other people in the world who have lost 100 lbs. If they could do it, then why in the hell can't you?</span></div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><span style="font-family: Trebuchet MS;">4. <strong>Visualize.</strong> Think about your dreams often. Think about them in vivid detail. Imagine how your dreams becoming a reality will look and feel. Try to picture yourself in your new life. You can even create a vision board if it will help. For me, it helps to write out my dreams. You might notice me staring off into space sometimes. That's because I'm dreaming.</span></div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><span style="font-family: Trebuchet MS;">5. <strong>Surround yourself with positive, feel-good energy. </strong>This can be the most difficult step to take, because oftentimes, the negative energy in our lives come from the people we love. We all have a few Negative Nancy's who bring us down and make us feel bad. Maybe you have a friend who is always dumping their problems on you. Maybe you have a friend who cuts you down with snide comments. Maybe you have someone in your life who beats you with their words or their fists. These people are viruses and they bring sickness into your life. Even so, it can be hard to cut these people loose because you might feel guilty about mistreating a friend yourself. What you have to know in your heart, though, is that once they don't have you to mistreat, they will find someone else. If you aren't there to hear their constant drama or their gossip, they will find someone else to talk to. And if, God forbid, you have abusive relationships, they will find someone else to hurt. It doesn't have to be you. Find positive people to bring into your life. Watch positive movies. Read positive books. Start day dreaming about positive and happy people entering your life and I promise you, they will start to show up. You're only job is to lift them up too.</span></div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><span style="font-family: Trebuchet MS;">I pray that you all take my words to heart. Your thoughts have a profound effect on your world. Whatever you want, you CAN have. Your world is a manifestation of what you think about. What you focus on expands. It all starts with YOU. Control your thoughts and control your universe.</span></div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><span style="font-family: Trebuchet MS;">Take care of yourself, Philosophers.</span></div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><em><span style="font-family: Trebuchet MS;">Monica</span></em></div><div align="left" style="text-align: center;"></div>Monicahttp://www.blogger.com/profile/12616368058300952456noreply@blogger.com0tag:blogger.com,1999:blog-1091564645453237867.post-11452001561325367262011-06-26T22:18:00.000-07:002011-06-26T22:18:37.614-07:00Hi from the trail!<div dir="ltr" style="text-align: left;" trbidi="on"><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/60FI7z24-wA?feature=player_embedded' frameborder='0'></iframe></div><br />
<div style="text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif;">I went on a hike with Lola and Loki today and just wanted to say hi to all my Philosophers! I hope you all managed to get out on this beautiful weekend and have some fun!</span></div></div>Monicahttp://www.blogger.com/profile/12616368058300952456noreply@blogger.com0tag:blogger.com,1999:blog-1091564645453237867.post-30994698947112868792011-06-26T00:41:00.000-07:002011-06-26T00:41:16.113-07:00Check out this cool new Bodyrock workout!<div dir="ltr" style="text-align: left;" trbidi="on"><span style="font-family: "Trebuchet MS", sans-serif;">I did the newest Bodyrock.tv workout today and it had the coolest new exercises. I love trying moves I've never done before. It's a fun challenge to get your body used to a new movement and then to master it! Check out the video below and the site for a</span><a href="http://www.bodyrock.tv/2011/06/24/pound-melting-workout/"><span style="font-family: "Trebuchet MS", sans-serif;"> workout breakdown</span></a>, <span style="font-family: "Trebuchet MS", sans-serif;">then let me know you did!</span><br />
<br />
<div class="separator" style="clear: both; text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/Ll7T2OYGIrI?feature=player_embedded' frameborder='0'></iframe></span></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif;">My scores:</span></div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif;">Reptile Toe Touch Push Up: 12, 10</span></div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif;">Weighted Side Lunge Knee Up (with 2 10 lb dumbbells on my shoulder): R-19, 15 L-15, 15</span></div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif;">Crab Fighter: R-10, 9 L-10, 12</span></div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif;">Squat (with a 10 lb dumbbell on each shoulder): 16, 14</span></div><span style="font-family: "Trebuchet MS", sans-serif;">.</span></div>Monicahttp://www.blogger.com/profile/12616368058300952456noreply@blogger.com0tag:blogger.com,1999:blog-1091564645453237867.post-12219336914452416762011-06-21T14:43:00.000-07:002011-06-21T14:43:08.409-07:00Kick Off Weight Loss with a Cleanse<div dir="ltr" style="text-align: left;" trbidi="on"><div dir="ltr" style="text-align: left;" trbidi="on"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3rTZu07RPQ0gG_mQpemuSS46RL5wLZWD0jA8ZZ5_e_bko2RXKgLzWK-rGdYxX9TlthX6SZvYcpSseXGegavaDJq5Q6bgdmswhuD_gNW3lkh89uKj_dHcm7BUXaNE-LalZvsEXSuc3ZxM/s1600/2011-06-21_13.51.17.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="293" i$="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3rTZu07RPQ0gG_mQpemuSS46RL5wLZWD0jA8ZZ5_e_bko2RXKgLzWK-rGdYxX9TlthX6SZvYcpSseXGegavaDJq5Q6bgdmswhuD_gNW3lkh89uKj_dHcm7BUXaNE-LalZvsEXSuc3ZxM/s400/2011-06-21_13.51.17.jpg" width="400" /></a></div><div align="center"><span style="font-family: "Trebuchet MS", sans-serif;"><em>This is the cleanse I have used for the past few years </em></span></div><div align="center"><span style="font-family: "Trebuchet MS", sans-serif;"><em>and I'm very happy with my results. There are many cleansing </em></span></div><div align="center"><span style="font-family: "Trebuchet MS", sans-serif;"><em>products for you to choose from on the market, however. </em></span></div><div align="center"><span style="font-family: "Trebuchet MS", sans-serif;"><em>In truth, you don't even need a commercial cleanse. </em></span></div><div align="center"><span style="font-family: "Trebuchet MS", sans-serif;"><em>It is possible to cleanse with a juice fast also.</em></span></div><br />
<span style="font-family: "Trebuchet MS", sans-serif;">Hi Philosophers!</span><br />
<br />
<span style="font-family: Trebuchet MS;">I know I have been MIA for over a week now, but I'm back! I have been ridiculously busy with work and have barely had a free second for anything. I was finally able to get a massage today (I have to get them or else my back will erupt in fiery spasms of pain) and my therapist's exact words to me, as his elbow was jammed inbetween my shoulder blades, were, "What did you do to yourself this week?! You're like a rock!" Stress will wear your body down one way or another.</span><br />
<br />
<span style="font-family: Trebuchet MS;">In that vein, I have been thinking about starting a cleanse for this past week, and finally decided I will be starting tomorrow. With all of those nasty little stress toxins running rampant in my body, now is the perfect time for me to do this. Cleansing is one of the most beneficial things you can do for your body. It is recommended that you cleanse for 3 days each month and for 1-2 weeks per year. Think of your body like a car. You need to get a regular oil change to clean out those pipes or else the insides of your car would be packed with sludge and wouldn't run as well. Your body is the same way. All kinds of sludge accumulates in your colon unless you clean it out. Doing this can prevent colon cancer, helps your body uptake vital nutrients, increases your energy, clears up your skin, and gets all of your organs working more efficiently. As an added bonus, a more efficient digestive system will make it easier for you to lose unwanted pounds!</span><br />
<br />
<span style="font-family: Trebuchet MS;">It is important to remember that you are probably not going to feel very good during the cleansing process. Expect to feel tired and a little worn down. This is because toxins are being purged from your body. Make sure to drink a lot of water during your cleanse. Another helpful tip is to pour about 2-3 cups of epsom salt into a bath and soak for 20 minutes. The epsom salt will draw the toxins out of your body and help you feel a little better. Whatever you do, just get through the week. It may not feel very good while you're doing the cleanse, but you will feel so much better afterward, just like your car purrs like a kitten after an oil change.</span><br />
<br />
<span style="font-family: Trebuchet MS;">My cleanse starts tomorrow. This also means a re-commitment to clean eating. It is very important to eat whole, natural, UNprocessed foods during a cleanse, or else you're just back pedaling. I will be focusing on eating 4-6 times a day. They will be smaller portions (since I'm eating more often) centered around protein and lots of vegetables. Complex carbs like brown rice and whole grain pasta are perfect for giving me energy earlier in my day. I will be going into more detail about diet soon, because in the next week or so I will be focusing on losing my last 10 lbs. so stay tuned...</span><br />
<br />
<span style="font-family: Trebuchet MS;">Eat clean, Philosophers, and cleanse the nasties away!</span><br />
<br />
<em><span style="font-family: Trebuchet MS;">Monica</span></em><br />
<br />
<br />
</div><br />
<iframe frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="http://rcm.amazon.com/e/cm?lt1=_blank&bc1=FFFFFF&IS2=1&bg1=FFFFFF&fc1=000000&lc1=4E4ED7&t=philos05-20&o=1&p=8&l=as4&m=amazon&f=ifr&ref=ss_til&asins=B0047CNZCC" style="height: 240px; width: 120px;"></iframe></div>Monicahttp://www.blogger.com/profile/12616368058300952456noreply@blogger.com0tag:blogger.com,1999:blog-1091564645453237867.post-87512789106851710662011-06-11T14:45:00.000-07:002011-06-11T14:45:25.485-07:00Score for Short but Intense Time Challenge<div dir="ltr" style="text-align: left;" trbidi="on"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimMTgvDHmTYrxHx54C4ExsiEwFIhT-HKWBgv0pvQLZNlo4bpuEUnzCYJeAKM6z9ue4gJmHEn9Jc-v-8kpxFkYwWNqQre6wis2AmVQ4lS8t3y0UxsbO6wtvICP0oR58z38pmj-wLv4GP2w/s1600/burpee.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimMTgvDHmTYrxHx54C4ExsiEwFIhT-HKWBgv0pvQLZNlo4bpuEUnzCYJeAKM6z9ue4gJmHEn9Jc-v-8kpxFkYwWNqQre6wis2AmVQ4lS8t3y0UxsbO6wtvICP0oR58z38pmj-wLv4GP2w/s1600/burpee.jpg" t8="true" /></a></div><br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;">Hi Philosophers!</span><br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;">Today, I have another quick workout for those of us short on time. Even though yesterday's workout was a short one, my legs are pretty sore. (Could have been that I was on my feet bartending all night after those frog jumps ;)...) Today I'm doing another old workout: the </span><a href="http://philosophyfit.blogspot.com/2011/01/short-but-intense-time-challenge.html"><span style="font-family: "Trebuchet MS", sans-serif;">Short but Intense Time Challenge</span></a><span style="font-family: "Trebuchet MS", sans-serif;">. I almost talked myself out of doing it until I saw my boyfriend working out this morning. Nothing like a little competition to motivate me! My old time was 7 min and 55 seconds....and today I completed the reps in 6 minutes and 42 seconds! That is over a minute off of this short workout which is awesome! Competing with yourself is a great motivator and it is so encouraging when you beat your old reps and times. I'm a competitive person by nature (I was never well received around the Monopoly board as a kid) so this is one of the ways I push and motivate myself. If competition gets your blood pumping too, then leave your times and reps in the comments section of the workouts and we can all compete with one another. </span><br />
<br />
<span style="font-family: Trebuchet MS;">Keep pushing yourself, Philosophers!</span><br />
<em><span style="font-family: Trebuchet MS;">Monica</span></em></div>Monicahttp://www.blogger.com/profile/12616368058300952456noreply@blogger.com0tag:blogger.com,1999:blog-1091564645453237867.post-54515006170267343752011-06-10T14:23:00.000-07:002011-06-10T14:23:20.649-07:00Jump Dip Push Scores<div dir="ltr" style="text-align: left;" trbidi="on"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5oYenrYc7yQQxqTjPXtZJqScp1JTsg7LjXXiBCxw_r1Lr6y4AVrxUQ-Dl-pi0Z8dfUkrOAEgPRblxfpUrjEai8gOqJ1vWlZ2OFjaWY-nKqQfHXhtgSw-86-knwcBdM6f2Y4ukM1YHxqs/s1600/dipbartaylor.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="304" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5oYenrYc7yQQxqTjPXtZJqScp1JTsg7LjXXiBCxw_r1Lr6y4AVrxUQ-Dl-pi0Z8dfUkrOAEgPRblxfpUrjEai8gOqJ1vWlZ2OFjaWY-nKqQfHXhtgSw-86-knwcBdM6f2Y4ukM1YHxqs/s320/dipbartaylor.jpg" t8="true" width="320" /></a></div><br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;">Hi Philosophers!</span><br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;">Today I did one of my old workouts: <a href="http://philosophyfit.blogspot.com/2011/04/jump-dip-push-workout.html">The Jump Dip Push Workout</a>. It was only 10 minutes long, but don't let that fool you. You are going to get an amazing full body workout in. I was sweating and breathing hard. The key is to push yourself to your max intensity. Don't cut yourself any slack. It is only 10 minutes....just keep telling yourself that. If you are short on time today, do this routine. Every muscle in your body will get worked and I have to say that my arms are throbbing!</span><br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;">Here are my scores:</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">Frog Jump: 14, 11, 11, 14, 13</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">High Knees: 46, 52, 48, 45, 49</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">Tricep Dip: 5, 6, 4, 4, 5</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">Push Up: 8, 8, 8, 8, 7</span><br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;">No excuses, Philosophers!</span><br />
<br />
<em><span style="font-family: "Trebuchet MS", sans-serif;">Monica</span></em></div>Monicahttp://www.blogger.com/profile/12616368058300952456noreply@blogger.com0tag:blogger.com,1999:blog-1091564645453237867.post-82417862966546082432011-06-09T17:59:00.000-07:002011-06-09T18:02:30.932-07:00Busy Week = Short Intense Workouts<div dir="ltr" style="text-align: left;" trbidi="on"><div dir="ltr" style="text-align: left;" trbidi="on"><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPmbvvRi7Xk0WglZNADxUPAeR_q5RWggeuEUuBX0hWgVC5e0Ovo8BQHXnVb3F1NFSgUer6Meqoc1qHx-rz5bZq-g8FrO5FJwI5KPuMBl9j6nSaTuPfptMnTN6O0_RvzihirRstGIEqLnI/s1600/lunge+kick+up1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPmbvvRi7Xk0WglZNADxUPAeR_q5RWggeuEUuBX0hWgVC5e0Ovo8BQHXnVb3F1NFSgUer6Meqoc1qHx-rz5bZq-g8FrO5FJwI5KPuMBl9j6nSaTuPfptMnTN6O0_RvzihirRstGIEqLnI/s1600/lunge+kick+up1.jpg" t8="true" /></a></div><br />
<span style="font-family: "Trebuchet MS", sans-serif;">Hi Philosophers!</span><br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;">Well, I have a big project I'm working on this week with my business, so my time will be even more limited than usual. This is no excuse to skip workouts. In fact, it is <em>even more </em>incentive to get my sweat on. Exercise reduces stress and increases brain function. In fact, studies have shown that exercise actually creates new brain cells in your hippocampus, the area of your brain responsible for learning. So if you have studying to do or a new skill to learn, it is in your best interest to work out beforehand to prime your brain for action! According to the study, exercising will create these new brain cells, but it is up to you to use them or not. It is true what they say<em>: Use it or lose it</em>. You have to "fire off" your new brain cells so they know what to do. If you are not challenging your mind, they will die off, but if you are using your brain, then these brain cells will "spark" into action and be given a job to do. </span><br />
<br />
<span style="font-family: Trebuchet MS;">Armed with this information, you can be unstoppable, whether you are in high school, college or trying to advance your career. Even learning a new hobby or activity will put all of your new brain cells to good use. </span><br />
<br />
<span style="font-family: Trebuchet MS;">I've been reading <span id="btAsinTitle"><u>Spark: The Revolutionary New Science of Exercise and the Brain</u>, which is where I read about the study. It also addresses how exercise can help you with stress, anxiety, addiction, depression and aging. Not only is it fascinating but highly motivational. You are going to have a hard time not working out after reading a few pages from this book. I hope you pick it up! I'll put a link at the bottom of this page that will take you to Amazon if you're interested...</span></span><br />
<br />
<span style="font-family: Trebuchet MS;">Today, I'm going to do the <a href="http://philosophyfit.blogspot.com/2011/05/all-about-glutes-and-legs.html">Legs and Glutes Burnout routine</a> which is only 8 minutes long. No excuses! Take a look at the <a href="http://philosophyfit.blogspot.com/p/workout-schedule.html">Workout Schedule</a> for the week to see which other short workouts you can do during your busiest weeks.</span><br />
<br />
<span style="font-family: Trebuchet MS;">Until next time, stay strong, stay motivated, and no excuses!</span><br />
<br />
<span style="font-family: Trebuchet MS;"><em>Monica</em></span></div><br />
<div style="text-align: center;"><iframe frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="http://rcm.amazon.com/e/cm?lt1=_blank&bc1=FFFFFF&IS2=1&bg1=FFFFFF&fc1=000000&lc1=0000FF&t=philos05-20&o=1&p=8&l=as4&m=amazon&f=ifr&ref=ss_til&asins=0316113506" style="height: 240px; width: 120px;"></iframe></div></div>Monicahttp://www.blogger.com/profile/12616368058300952456noreply@blogger.com0tag:blogger.com,1999:blog-1091564645453237867.post-42899603393398015792011-06-03T13:20:00.000-07:002011-06-03T14:32:44.788-07:00Legs Made for Miniskirts Workout<div dir="ltr" style="text-align: left;" trbidi="on"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPzQtjwhGmPPH9Wjh_EI2km6K7q7WM1U7nhlkDt4_uJl72TVzGW54G8bCE254tvCjiU9eEv7uWUwzKrOyksYTnQ8kuJ1VpXGkZtOC-CY0vYoxqBLwtS8Fiv8lnorPN5nx4qkLwe6YjOog/s1600/marching+hip+raise.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="270" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPzQtjwhGmPPH9Wjh_EI2km6K7q7WM1U7nhlkDt4_uJl72TVzGW54G8bCE254tvCjiU9eEv7uWUwzKrOyksYTnQ8kuJ1VpXGkZtOC-CY0vYoxqBLwtS8Fiv8lnorPN5nx4qkLwe6YjOog/s400/marching+hip+raise.jpg" t8="true" width="400" /></a></div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><span style="font-family: "Trebuchet MS", sans-serif;">Hi Philosophers!</span></div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><span style="font-family: Trebuchet MS;">Well, my internet is back up and running and I'm back with a new workout for you today! This is a 20 minute routine that will blast your legs and glutes so you can rock that mini this summer! There is nothing better than sculpted legs to show off. :) The Tabata Jump Rope segments will blast the fat covering up those beautiful muscles as well as tone your legs even more! </span></div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><span style="font-family: Trebuchet MS;">Enjoy your workout and I'll be back tomorrow with another one!</span></div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><em><span style="font-family: Trebuchet MS;">Monica</span></em></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: x-large;"><strong><em><u>Legs Made for Miniskirts Workout</u></em></strong></span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-family: Trebuchet MS;"><span style="font-size: large;"><strong>Circuit #1</strong></span></span></div><div style="text-align: center;"><span style="font-family: Trebuchet MS;"><em>Set your Gymboss Interval Timer for 6 rounds of 10 and 50 second intervals. Rest for 10 seconds and work at your max for 50 seconds.</em> </span></div><div style="text-align: center;"><span style="font-family: Trebuchet MS;">1. Deadlift with Dumbbells</span></div><div style="text-align: center;"><span style="font-family: Trebuchet MS;">2. Marching Hip Raise</span></div><div style="text-align: center;"><span style="font-family: Trebuchet MS;">3. Crossover Lunge and Leg Raise with Dumbbell (Each side for 25 seconds)</span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-family: Trebuchet MS; font-size: large;"><strong>Tabata Jump Rope</strong></span></div><div style="text-align: center;"><span style="font-family: Trebuchet MS;"><em>Set your Gymboss Interval Timer for 8 rounds of 10 and 20 second intervals. Rest for 10 seconds and skip rope for 20 seconds.</em></span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-family: Trebuchet MS; font-size: large;"><strong>Circuit #2</strong></span></div><div style="text-align: center;"><span style="font-family: Trebuchet MS;"><em>Set your timer for 6 rounds of 10 and 50 second intervals.</em></span></div><div style="text-align: center;"><span style="font-family: Trebuchet MS;">1. Frog Jump with Dumbbells</span></div><div style="text-align: center;"><span style="font-family: Trebuchet MS;">2. One Leg Squat-Right Leg</span></div><div style="text-align: center;"><span style="font-family: Trebuchet MS;">3. One Leg Squat-Left Leg</span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-family: Trebuchet MS; font-size: large;"><strong>Tabata Jump Rope</strong></span></div><div style="text-align: center;"><em><span style="font-family: Trebuchet MS;">8 rounds of 10 and 20 second intervals</span></em></div><br />
<br />
<div style="text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: x-large;"><strong><em><u>The Exercises</u></em></strong></span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: large;"><strong>Deadlift with Dumbbells</strong></span></div><div style="text-align: center;"><em><span style="font-family: Trebuchet MS;">Stand tall with dumbbells in your hand. Heavier is better. I will use 10 lbs. weights. Keep your back flat, shoulders back, core tight and pelvis tucked under. Resist as you hinge from the hips and lower your torso, keeping your back flat. Resist as you come back to starting position and pop your hips out just a little at the top. This is one rep.</span></em></div><div style="text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitAqbhH-lYUCIqcY7AJRINZ_q7YSAxdOzQ4FMOjgjRTCtAoi5GbeT7FWt0CzZ_O7X64hdSKVSNobFuAavR_nDSTshhekdaEJEH7nyc5t1Hjqh29lcvd1M-94wtyW1Xs-RwYaZ8hPrKtSA/s1600/1010-dumbbell-deadlift.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitAqbhH-lYUCIqcY7AJRINZ_q7YSAxdOzQ4FMOjgjRTCtAoi5GbeT7FWt0CzZ_O7X64hdSKVSNobFuAavR_nDSTshhekdaEJEH7nyc5t1Hjqh29lcvd1M-94wtyW1Xs-RwYaZ8hPrKtSA/s400/1010-dumbbell-deadlift.jpg" t8="true" width="400" /></a></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: large;"><strong>Marching Hip Raise</strong></span></div><div style="text-align: center;"><span style="font-family: Trebuchet MS;"><em>Lie on your back in a bridge position. Your knees should be bent with your weight on your heels. Keep your body in a straight line from knees to shoulders and contract your abs and glutes. Staying in this position, alternating raising your knees toward your chest as if you were marching. Each knee raise is one rep.</em></span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPzQtjwhGmPPH9Wjh_EI2km6K7q7WM1U7nhlkDt4_uJl72TVzGW54G8bCE254tvCjiU9eEv7uWUwzKrOyksYTnQ8kuJ1VpXGkZtOC-CY0vYoxqBLwtS8Fiv8lnorPN5nx4qkLwe6YjOog/s1600/marching+hip+raise.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="270" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPzQtjwhGmPPH9Wjh_EI2km6K7q7WM1U7nhlkDt4_uJl72TVzGW54G8bCE254tvCjiU9eEv7uWUwzKrOyksYTnQ8kuJ1VpXGkZtOC-CY0vYoxqBLwtS8Fiv8lnorPN5nx4qkLwe6YjOog/s400/marching+hip+raise.jpg" t8="true" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgruEcGpp83MsaRBX9u317pWw4zdQN6zC8MRpAj_Rpba0xb1dm4Igy4H6alHphSHKkdLMghbhstUPdqY8JHYuCMgd6uKC9x8SJ9t2TzdXfBLCIDBRmj-V1FOccCB5pSdv_3i_sXFw2Hugk/s1600/marching+hip+raise1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="270" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgruEcGpp83MsaRBX9u317pWw4zdQN6zC8MRpAj_Rpba0xb1dm4Igy4H6alHphSHKkdLMghbhstUPdqY8JHYuCMgd6uKC9x8SJ9t2TzdXfBLCIDBRmj-V1FOccCB5pSdv_3i_sXFw2Hugk/s400/marching+hip+raise1.jpg" t8="true" width="400" /></a></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: large;"><strong>Dumbbell Crossover Lunge</strong></span></div><div style="text-align: center;"><em><span style="font-family: Trebuchet MS;">Stand tall with a dumbbell (I will use 5-10 lbs.) in your right hand and your left hand on your hip. Step forward with your right foot into a diagonal lunge with your right foot landing on the outside of your lift hip. As you push back up to starting position, raise your right arm and left leg so they are as parallel to the floor as is comfortable for you. Return to standing position. This is one rep.</span></em></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9CC7p8h-O1sEHVmckJ5Ubnxz-clHpiYdj-RS_Uj4jRTspTCqBuA1in2LodWJ1X74ZzLti9OaUe9h0GCHQoa3kc6u88wziOaldfks_chPS3QlfBevMj8m4TkSHI_k_udfg7oTAuY23_6s/s1600/crossover+lunge+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9CC7p8h-O1sEHVmckJ5Ubnxz-clHpiYdj-RS_Uj4jRTspTCqBuA1in2LodWJ1X74ZzLti9OaUe9h0GCHQoa3kc6u88wziOaldfks_chPS3QlfBevMj8m4TkSHI_k_udfg7oTAuY23_6s/s400/crossover+lunge+1.jpg" t8="true" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghYvjnuzo3uXfAxFpx-BbXSIydTJsqXOFnAM284pGy7BA1cl92ULK_U1TELTsS9K7jCuWsWufW22H7flAyaSlLE03N_rQ2owslAXfDsRf72w8-7WVPZA2TSUUTlIuFsCwKGPtLG4auiMA/s1600/crossover+lunge+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghYvjnuzo3uXfAxFpx-BbXSIydTJsqXOFnAM284pGy7BA1cl92ULK_U1TELTsS9K7jCuWsWufW22H7flAyaSlLE03N_rQ2owslAXfDsRf72w8-7WVPZA2TSUUTlIuFsCwKGPtLG4auiMA/s400/crossover+lunge+2.jpg" t8="true" width="400" /></a></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: large;"><strong>Frog Jump with Dumbbells</strong></span></div><div style="text-align: center;"><em><span style="font-family: Trebuchet MS;">Stand tall with a dumbbell in each hand. (I will use 5-10 lbs.) Lower into a deep squat and touch your weights to the floor. Push up through your feet and jump as high as possible. Return to standing position. This is one rep.</span></em></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAYFiS6TzVinpKeTcQYFP1qZwfPgFGhBngOyqxfxLy4rQoniFLRZDMjNUNwVEk-H8XiM4936DD-99A_h9qBb_manNYXvuDq_paoZe_GhhlN1jW8dgfVVz3uYSBD5EVv8cmRmA70xZhK5U/s1600/SquatJump.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAYFiS6TzVinpKeTcQYFP1qZwfPgFGhBngOyqxfxLy4rQoniFLRZDMjNUNwVEk-H8XiM4936DD-99A_h9qBb_manNYXvuDq_paoZe_GhhlN1jW8dgfVVz3uYSBD5EVv8cmRmA70xZhK5U/s400/SquatJump.png" t8="true" width="370" /></a></div><div style="text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: large;"><strong>One Legged Squat</strong></span></div><div style="text-align: center;"><em><span style="font-family: Trebuchet MS;">Stand on one leg and extend your other leg out in front of you. You may hold onto a wall or something else for support if you need to. Stick your hips and glutes back as you lower down as far as is comfortable for you. Keep your leg extended in front of you and don't extend your knees over your toes. Go down as far as you can, and don't worry if you can't make it to the floor. This is a HARD move, so just remember the more you do it, the lower you will be able to go. Now push back up to starting position. This is one rep.</span></em></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirAlsocuxogc9C1znqicBdkI_hW8-_K0C6uffP0a1xsf24B2pqIxnL4wDOAXBR0pPSDtv61tmLgpXY2w9GOJZrAaI7lziWUxRAViXmCnY82ahzX1ac9YATdDtUEAlmVY7SbUKuhyw2ZW0/s1600/assisted-one-leg-squat-variation-2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="264" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirAlsocuxogc9C1znqicBdkI_hW8-_K0C6uffP0a1xsf24B2pqIxnL4wDOAXBR0pPSDtv61tmLgpXY2w9GOJZrAaI7lziWUxRAViXmCnY82ahzX1ac9YATdDtUEAlmVY7SbUKuhyw2ZW0/s400/assisted-one-leg-squat-variation-2.jpg" t8="true" width="400" /></a></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><br />
</div><div style="text-align: left;"><strong><em><span style="font-family: "Trebuchet MS", sans-serif; font-size: x-large;"><u>Monica's Scores</u></span></em></strong></div><div style="text-align: left;"><span style="font-family: Trebuchet MS; font-size: large;">Deadlift: 24, 25</span></div><div style="text-align: left;"><span style="font-family: Trebuchet MS; font-size: large;">Marching Hip Raise: 46, 46</span></div><div style="text-align: left;"><span style="font-family: Trebuchet MS; font-size: large;">Crossover Lunge: 7/7, 9/8</span></div><div style="text-align: left;"><span style="font-family: Trebuchet MS; font-size: large;">Frog Jump: 21, 16</span></div><div style="text-align: left;"><span style="font-family: Trebuchet MS; font-size: large;">One Leg Squat-Right: 7, 8</span></div><div style="text-align: left;"><span style="font-family: Trebuchet MS; font-size: large;">One Leg Squat-Left: 9, 9</span></div></div>Monicahttp://www.blogger.com/profile/12616368058300952456noreply@blogger.com0tag:blogger.com,1999:blog-1091564645453237867.post-25716590291454854042011-06-02T19:26:00.000-07:002011-06-02T19:26:40.467-07:00Internet Down and Schedule Change<div dir="ltr" style="text-align: left;" trbidi="on"><span style="font-family: "Trebuchet MS", sans-serif;">Hi Philosophers,</span><br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;">I just want to write you a quick note to let you know that my internet at home is down, which makes it difficult to update my blog. I'm working on getting it back up and running and will try to get new posts up anyway! </span><br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;">Also, I changed the workout schedule. Instead of working out yesterday, I decided to go see some of my friends instead. I've been working a lot and felt I deserved a little quality time with the bestie, so the new workout will be up tomorrow instead.</span><br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;">In the meantime, eat small portions of nourishing food and keep active....</span><br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;">See you tomorrow!</span><br />
<br />
<em><span style="font-family: "Trebuchet MS", sans-serif;">Monica</span></em></div>Monicahttp://www.blogger.com/profile/12616368058300952456noreply@blogger.com0tag:blogger.com,1999:blog-1091564645453237867.post-5086053465562321332011-05-31T06:00:00.000-07:002011-05-31T15:11:59.995-07:0010 Minute Burpee Challenge<div dir="ltr" style="text-align: left;" trbidi="on"><span style="font-family: "Trebuchet MS", sans-serif;">Hi Philosophers!</span><br />
<br />
<span style="font-family: Trebuchet MS;">Today is my Plyo Day and for today's workout, I'm going to do <a href="http://www.bodyrock.tv/2011/05/30/beat-me-in-burpees-challenge/">Bodyrock.tv's May 30th Burpee Challenge</a>! Zuzana's burpee combo will hit your arms, shoulders, core, lower abs, glutes and legs. This is an intense full body workout that will also melt fat! I challenge you to do this workout with me and post your scores in the comments.</span><br />
<br />
<span style="font-family: Trebuchet MS;">Can you beat me?</span><br />
<br />
<em><span style="font-family: Trebuchet MS;">Monica</span></em><br />
<br />
<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/oMNoQ5KsE7A?feature=player_embedded' frameborder='0'></iframe></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><strong><em><span style="font-family: "Trebuchet MS", sans-serif; font-size: large;">Monica's Score: 37 combo reps</span></em></strong></div></div>Monicahttp://www.blogger.com/profile/12616368058300952456noreply@blogger.com0tag:blogger.com,1999:blog-1091564645453237867.post-70146833863343317692011-05-30T23:00:00.000-07:002011-05-30T23:00:28.922-07:00Garlic Herb Chicken with Angel Hair Pasta<div dir="ltr" style="text-align: left;" trbidi="on"><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwlYmWvykk_eqSOUwQ7r3HqJ7lJIi6EYyZDw_uHLpPLEUUIlWbgch713t3W-HHJMDTXdf6WEk6TcfyO-9nZr5F2k3OK-P7t7gc3Vo9YSgXJI-mLTjiVKaDiDE9w5surNOuGYVOjYXeuws/s1600/2011-5-29+1545.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="295" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwlYmWvykk_eqSOUwQ7r3HqJ7lJIi6EYyZDw_uHLpPLEUUIlWbgch713t3W-HHJMDTXdf6WEk6TcfyO-9nZr5F2k3OK-P7t7gc3Vo9YSgXJI-mLTjiVKaDiDE9w5surNOuGYVOjYXeuws/s400/2011-5-29+1545.jpg" t8="true" width="400" /></a></div><br />
<span style="font-family: "Trebuchet MS", sans-serif;">Hi Philosophers!</span><br />
<br />
<span style="font-family: Trebuchet MS;">I have a few recipes to share with you this week. I've been cooking a lot more lately, in an effort to save money and eat healthier. Cooking is therapeutic for me. It calms me and centers me, much in the same way that being out in nature or gardening does. There is something about using your hands to create something... </span><br />
<br />
<span style="font-family: Trebuchet MS;">I have a few guidelines for myself when I'm planning my meals. First, I love food, so it has to taste good. A lot of my meals are "bad" meals turned healthy. Italian is my favorite food, so this is essential. Second, I use mainly high quality ingredients that are natural and come from the earth. I do my best to avoid processed and packaged food, but sometimes I do use them as long as the ingredients are minimal and easy to pronounce (if you can pronounce it then it is less likely to be a man-made chemical). Third, the easier and less expensive it is to make, the better.</span><br />
<br />
<span style="font-family: Trebuchet MS;">Now, there is something you should know about the way I cook: I make a lot of it up as I go along. I've been cooking since I was a little one at my mom's side, and now I cook quite a bit for my boyfriend and I, so a lot of my cooking is intuitive. I don't necessarily measure things. I add as I go along. I have an idea of where the meal is going, but I don't really know exactly how it will end up. Sometimes I mess up and have an inedible dinner, but I usually learn something valuable with those experiences. A lot of times, my boyfriend, Owen, will taste the food as I'm cooking and throw in a few ingredients of his own. Some of my best dinners are collaborations between him and I, including this one. And he is very honest, so if he has a smile on his face when he's eating, I can guarantee you're going to love the meal, too. All of my recipes are Owen Approved!</span><br />
<br />
<span style="font-family: Trebuchet MS;">This meal is absolutely delicious. Three men ate this dinner and they were all silent as they stuffed their face. That's how I know you are going to love it. This is a simple and fresh meal. Chicken is the main ingredient, but I also marinaded a filet of salmon. You can use chicken or fish with this marinade. This is the perfect meal to eat outside on a warm summer night. In fact, throw the meat on the grill to make it even better!</span><br />
<br />
<span style="font-family: Trebuchet MS;">Bon appetit, Philosophers!</span><br />
<br />
<em><span style="font-family: Trebuchet MS;">Monica</span></em><br />
<br />
<div style="text-align: center;"><strong><u><span style="font-family: "Trebuchet MS", sans-serif; font-size: x-large;">Garlic Herb Chicken </span></u></strong></div><div style="text-align: center;"><strong><u><span style="font-family: "Trebuchet MS", sans-serif; font-size: x-large;">with Angel Hair Pasta</span></u></strong></div><br />
<div style="text-align: center;"><strong><span style="font-family: Trebuchet MS; font-size: large;"><em><u>Ingredients</u></em></span></strong></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmIjsFzu6F2DA2EH9WcdU6HI-fjegxFSOpwpcjRZExlZJ4zWA2Nh8oOjjjMIhignfPqu-XrUWP7YQAmY-9xNH4RORmQ6ljb9u6SDTq_2AAy7aMsew3M6akjT_nFDRgw7-wfITuNKpF_bM/s1600/2011-5-29+1495.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="295" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmIjsFzu6F2DA2EH9WcdU6HI-fjegxFSOpwpcjRZExlZJ4zWA2Nh8oOjjjMIhignfPqu-XrUWP7YQAmY-9xNH4RORmQ6ljb9u6SDTq_2AAy7aMsew3M6akjT_nFDRgw7-wfITuNKpF_bM/s400/2011-5-29+1495.jpg" t8="true" width="400" /></a></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgv9zAhRNKf7OPYTZkGP3_c0aOxwHAdZDUGk7ZPQjULWEiUFyZEFPgnzr4kjdA65n9yiXfSbvjVBPh7hD1metFLtivgbV69owTP6VDicXIVoh9GyLuACctZzHj6K9u9eAo1YLepqkiP_mc/s1600/2011-5-29+1539.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgv9zAhRNKf7OPYTZkGP3_c0aOxwHAdZDUGk7ZPQjULWEiUFyZEFPgnzr4kjdA65n9yiXfSbvjVBPh7hD1metFLtivgbV69owTP6VDicXIVoh9GyLuACctZzHj6K9u9eAo1YLepqkiP_mc/s1600/2011-5-29+1539.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgv9zAhRNKf7OPYTZkGP3_c0aOxwHAdZDUGk7ZPQjULWEiUFyZEFPgnzr4kjdA65n9yiXfSbvjVBPh7hD1metFLtivgbV69owTP6VDicXIVoh9GyLuACctZzHj6K9u9eAo1YLepqkiP_mc/s320/2011-5-29+1539.jpg" t8="true" width="230" /></a></div><br />
<br />
<br />
<div align="center"></div><div style="text-align: center;"></div><div style="text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif;">4 or 5 Chicken Breasts (I threw a filet of salmon in there too)</span></div><div align="center"><span style="font-family: Trebuchet MS;">1 Packet GrillMates Garlic, Herb & Wine</span></div><div align="center"><span style="font-family: "Trebuchet MS", sans-serif;">2-3 Cups Pinot Grigio</span></div><div align="center"><span style="font-family: "Trebuchet MS", sans-serif;">A Lot of Extra Virgin Olive Oil</span></div><div align="center"><span style="font-family: "Trebuchet MS", sans-serif;">Multi-Grain Angel Hair Pasta </span></div><div align="center"><span style="font-family: Trebuchet MS;">2 Tomatoes</span></div><div align="center"><span style="font-family: Trebuchet MS;">12 Cloves of Garlic</span></div><div align="center"><span style="font-family: Trebuchet MS;">1 1/2 C. Sliced Portabello Mushrooms</span></div><div align="center"><span style="font-family: Trebuchet MS;">Italian Seasoning to Taste</span></div><div align="center"><span style="font-family: Trebuchet MS;">Salt to Taste</span></div><div align="center"><span style="font-family: Trebuchet MS;">Juice from 2 Slices of Lemon</span></div><div align="center"><br />
</div><div align="center"><br />
</div><div align="center"><strong><em><span style="font-family: Trebuchet MS; font-size: large;"><u>How To</u></span></em></strong></div><div align="center"><span style="font-family: Trebuchet MS;">1. Defrost your chicken and/or fish. Preheat your oven to broil.</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj49TMQGZ2XXt0DrDlZNGS7akyzI-pR2BP6kRCb0Gt7Tco6M2ZZK94S10gBtSiGD9VIP3GSnYakvzLlMWFIOsEBmjEUgewz8tuMCZx-JnqS_nKv3V2iVjShXdOMkHWMUeHtfinwL42bqhE/s1600/2011-5-29+1504.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="299" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj49TMQGZ2XXt0DrDlZNGS7akyzI-pR2BP6kRCb0Gt7Tco6M2ZZK94S10gBtSiGD9VIP3GSnYakvzLlMWFIOsEBmjEUgewz8tuMCZx-JnqS_nKv3V2iVjShXdOMkHWMUeHtfinwL42bqhE/s400/2011-5-29+1504.jpg" t8="true" width="400" /></a></div><div align="center"><br />
</div><div align="center"><span style="font-family: Trebuchet MS;">2. Mix marinade according to package directions.</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijxtkUV0UzdxdGcPjY5PPIyJPEb9oiuS1PDF-Klc0yDzuUpX1IUK5_llmlKA9H-4LDBfEuXEjaqlw6YPDMhro_JrExMNw84V_ataVFAOZjAtxsyoCRh9NiMfdApy9qzpwIQ5m_nLj2i78/s1600/2011-5-29+1507.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="275" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijxtkUV0UzdxdGcPjY5PPIyJPEb9oiuS1PDF-Klc0yDzuUpX1IUK5_llmlKA9H-4LDBfEuXEjaqlw6YPDMhro_JrExMNw84V_ataVFAOZjAtxsyoCRh9NiMfdApy9qzpwIQ5m_nLj2i78/s400/2011-5-29+1507.jpg" t8="true" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif;">3. Place meat in a shallow dish and cover with marinade. Set aside in fridge for about 30 minutes.</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgahb5-8Vl9rXVizugpw60CMl6uP5hiDCvRErTs3Vtg0bv9csu8ivAnRDOsp08pmNOnNQybnbkkmINTlVQhDCF2r-acI1Y60oKwcqL4mx27tVOzukc3q3-itek9ximeTuBPST_OCD_x_c/s1600/2011-5-29+1516.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgahb5-8Vl9rXVizugpw60CMl6uP5hiDCvRErTs3Vtg0bv9csu8ivAnRDOsp08pmNOnNQybnbkkmINTlVQhDCF2r-acI1Y60oKwcqL4mx27tVOzukc3q3-itek9ximeTuBPST_OCD_x_c/s400/2011-5-29+1516.jpg" t8="true" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif;">4. Boil a pot of water on the stove. Add about a 1/2 T. of salt to the pot to season the noodles. Once the water is boiling, add enough pasta to feed the number of people you are cooking for. I find that a handful of angel hair that is the diameter of a half dollar will feed 2-3 people. I made enough for 4 people (3 of whom are hungry men).</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbQ0uYaHf-Ml5tErJwWaMND0YBWPQbvQwMAyJZ0G_ExyuY_zzTbYaJeV8kIwiGJfL4RbKcq5Dtw47haAYeBhm05ZHprrNwcQATJEISuL1A3T3OHNwJQYXIw-dqTKX6UjzeLQDbuzqpZlM/s1600/2011-5-29+1518.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="299" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbQ0uYaHf-Ml5tErJwWaMND0YBWPQbvQwMAyJZ0G_ExyuY_zzTbYaJeV8kIwiGJfL4RbKcq5Dtw47haAYeBhm05ZHprrNwcQATJEISuL1A3T3OHNwJQYXIw-dqTKX6UjzeLQDbuzqpZlM/s400/2011-5-29+1518.jpg" t8="true" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif;">5. Add twice this amount (I went back and made a second batch because it wasn't enough) of extra virgin olive oil to your pan on medium high heat.</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2iHSzA29I-QOrIkes2lIYXlovQo4lOeBA_o52oo-jnbFAf6Pz6mEVXXKhpBjN00B5YLTN2NfKp8uPno2f37QlfbiKavqZZ2-gqm_7vgkgTPCk3WO5dF0yDHpfxRquPr0RxeL4sXuqUdg/s1600/2011-5-29+1519.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="278" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2iHSzA29I-QOrIkes2lIYXlovQo4lOeBA_o52oo-jnbFAf6Pz6mEVXXKhpBjN00B5YLTN2NfKp8uPno2f37QlfbiKavqZZ2-gqm_7vgkgTPCk3WO5dF0yDHpfxRquPr0RxeL4sXuqUdg/s400/2011-5-29+1519.jpg" t8="true" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif;">6. Add about 2 cups of pinot grigio to the pan (it will look like twice this amount).</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUyK9ZVZ0hp6qpyrorRgbPuQfm3CZcJyErGEFZISdfADOwLYtM74sWdGW8M2Zi6RG4RutIaLhIhhkCWEBuUANr-522AeBlMsBRuLuct5Rtz9xpCv9GQGnNoRZq8XUhU-TvaPcHztUE1IQ/s1600/2011-5-29+1521.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="264" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUyK9ZVZ0hp6qpyrorRgbPuQfm3CZcJyErGEFZISdfADOwLYtM74sWdGW8M2Zi6RG4RutIaLhIhhkCWEBuUANr-522AeBlMsBRuLuct5Rtz9xpCv9GQGnNoRZq8XUhU-TvaPcHztUE1IQ/s400/2011-5-29+1521.jpg" t8="true" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif;">7. Use a garlic press to add the garlic to the pan.</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmsDEZxmjA_UjOGaiSAHufb02VqJqj122rsH1_RAqepJ4HKtMTNcRmrrZ3dV1f-_4vN-QL3UCDSDKPH_MtTujVIf4SRGTKFEPLTlCpN9vhzSaO7E6aA22cIWJKny5G0wBDp-jF9oY8-OQ/s1600/2011-5-29+1523.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmsDEZxmjA_UjOGaiSAHufb02VqJqj122rsH1_RAqepJ4HKtMTNcRmrrZ3dV1f-_4vN-QL3UCDSDKPH_MtTujVIf4SRGTKFEPLTlCpN9vhzSaO7E6aA22cIWJKny5G0wBDp-jF9oY8-OQ/s400/2011-5-29+1523.jpg" t8="true" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif;">8. Add sliced mushrooms to the pan, stir and cover. Stir about every other minute.</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioQWYM_L45QAmLvXip9U3tA_cpGPrUOskqtIK6qkYUJ9TlcZKFyII0KFIYrgl4AQkVXMQBkOieRi_dS78f4yt5VT-mZ_dG03p2VpLD8t1hSKXsNDS6YcXaAknS6GyAvg7t6_gsFS4R9P8/s1600/2011-5-29+1525.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioQWYM_L45QAmLvXip9U3tA_cpGPrUOskqtIK6qkYUJ9TlcZKFyII0KFIYrgl4AQkVXMQBkOieRi_dS78f4yt5VT-mZ_dG03p2VpLD8t1hSKXsNDS6YcXaAknS6GyAvg7t6_gsFS4R9P8/s400/2011-5-29+1525.jpg" t8="true" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitN5JJANbd4e-IHEs9aGAqyzcxC4OGnSE8qaiHE5AFvyoGGZTp1BiV7EshMHR3OezFHiafWDkgapraFlmdg-Zj8G_OPz7E3tESmIDhbHDNGzXn0WO9KkOUISEF6ElMsRPe8JD69ImLZ58/s1600/2011-5-29+1529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="288" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitN5JJANbd4e-IHEs9aGAqyzcxC4OGnSE8qaiHE5AFvyoGGZTp1BiV7EshMHR3OezFHiafWDkgapraFlmdg-Zj8G_OPz7E3tESmIDhbHDNGzXn0WO9KkOUISEF6ElMsRPe8JD69ImLZ58/s400/2011-5-29+1529.jpg" t8="true" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif;">9. While the mushrooms sautee in the pan, check the consistency of the noodles as they are boiling. I like my noodles slightly limp, but still firm. I hate mushy noodles. Drain them if they are ready.</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioxM-0uCNrgfKLW5275owm4zJcFNZnv67-1AAEFf_cCzFEfJ_0Y2pgKAb0D0Ada_hyphenhyphenwmxn12mdfT02V4SuFOBMeR11SBkBGarNGnrtFHvYgrajxc39ZT3eUzTZq78LVxZl6CE3d2NBqw4/s1600/2011-5-29+1527.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioxM-0uCNrgfKLW5275owm4zJcFNZnv67-1AAEFf_cCzFEfJ_0Y2pgKAb0D0Ada_hyphenhyphenwmxn12mdfT02V4SuFOBMeR11SBkBGarNGnrtFHvYgrajxc39ZT3eUzTZq78LVxZl6CE3d2NBqw4/s400/2011-5-29+1527.jpg" t8="true" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif;">10. Place your meat in a glass baking dish and cover with the remaining marinade. My oven is not working quite right, so the time that I broil mine will be a little longer than you will broil yours. I set the timer for 15 minutes and then keep checking back. I want the meat to be blackened on top. The olive oil in the marinade makes the meat nice and juicy. If you take it out of the oven at the perfect time, your meat will be juicy on the inside and crispy on the outside. To die for amazing deliciousness.</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGr1uxhrw9snMdEYaUoaHBLxqdoCermJn2k2iN_4NJz3OKan57NGu1XR5fqtuFOlQfa270qlbyofkZfAh2hTAdkALpZ1MniPlxi49hck4NTgv1_CGJg3HbZZgK3gYMTvCm3j2voMa5kqk/s1600/2011-5-29+1535.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="310" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGr1uxhrw9snMdEYaUoaHBLxqdoCermJn2k2iN_4NJz3OKan57NGu1XR5fqtuFOlQfa270qlbyofkZfAh2hTAdkALpZ1MniPlxi49hck4NTgv1_CGJg3HbZZgK3gYMTvCm3j2voMa5kqk/s400/2011-5-29+1535.jpg" t8="true" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif;">11. While your meat is cooking, let's finish the pasta. Return the angel hair pasta to the pot and add the mushrooms and their sauce to the noodles.</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEid-cAShecbO-_tMN6dtzU1gJRnOsLTOTpIiKk9LHXpZP4SNhBP6HxF0I_ZiOOkWwi0Z41xU9cmT8Tiw3OLA50rAJnbaYGY2u_OVVNdhr5Uq1yOmZ6YLiwEjsORpTXmfJ5I44wVN1hrZH8/s1600/2011-5-29+1533.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEid-cAShecbO-_tMN6dtzU1gJRnOsLTOTpIiKk9LHXpZP4SNhBP6HxF0I_ZiOOkWwi0Z41xU9cmT8Tiw3OLA50rAJnbaYGY2u_OVVNdhr5Uq1yOmZ6YLiwEjsORpTXmfJ5I44wVN1hrZH8/s400/2011-5-29+1533.jpg" t8="true" width="400" /></a></div><div align="center"><br />
</div><div align="center"><span style="font-family: "Trebuchet MS", sans-serif;">12. Dice the 2 tomatoes and add the fresh tomatoes to the pot.</span></div><div align="center"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjN1KwPQ2FOS-RE7LQKM9XtZEACqrJjdcaLnDTixWBhRF7vIX-hAyuEGDmKqU90dtiE3cL_G7F1uY6KrOYSpmMN4qqj_0cb2RYmSJqxpBwoj3Ejp7ot4n7yDKH_fYNndvK7Ae7JyGxd8Y4/s1600/2011-5-29+1537.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjN1KwPQ2FOS-RE7LQKM9XtZEACqrJjdcaLnDTixWBhRF7vIX-hAyuEGDmKqU90dtiE3cL_G7F1uY6KrOYSpmMN4qqj_0cb2RYmSJqxpBwoj3Ejp7ot4n7yDKH_fYNndvK7Ae7JyGxd8Y4/s400/2011-5-29+1537.jpg" t8="true" width="400" /></a></div><div align="center"><br />
</div><div align="center"><span style="font-family: "Trebuchet MS", sans-serif;">13. Now season the pasta to your tastes. I added about 2 T. of Italion Seasoning, 2 more T. of extra virgin olive oil, about 2 tsp. of salt, and the juice from 2 slices of lemon. I mixed it all together and had a party in my mouth when I tasted it.</span></div><div align="center"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPkI_dMJpKVoNAln_T7_W13x3x3xVMOckmMkbttWAjY8fUlt1ku2YB1A1L6QvXGKr5gJOCmBZDf92ld_to7Nn4SzqT9l3VGUqXqwM_qf1Us4DxqAEHvpKiX509IdS1nuwFIYBjROAEVu8/s1600/2011-5-29+1542.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="295" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPkI_dMJpKVoNAln_T7_W13x3x3xVMOckmMkbttWAjY8fUlt1ku2YB1A1L6QvXGKr5gJOCmBZDf92ld_to7Nn4SzqT9l3VGUqXqwM_qf1Us4DxqAEHvpKiX509IdS1nuwFIYBjROAEVu8/s400/2011-5-29+1542.jpg" t8="true" width="400" /></a></div><div align="center"><br />
</div><div align="center"><span style="font-family: "Trebuchet MS", sans-serif; font-size: large;"><strong><em>And the finished product.....</em></strong></span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixzVTJSkc2jcknv7oS92m1GwRzMo8V_qx5q3IuhnaJP7EU8dYoJHfHVwipOQgZEs5dMz68wY59EAbZmEUvQKvvBKiT_UNYRrwb7gS4d6ozj6dMR572qu9jfmXDucjUPS8lYLpoAOhY5h0/s1600/2011-5-29+1545.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="295" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixzVTJSkc2jcknv7oS92m1GwRzMo8V_qx5q3IuhnaJP7EU8dYoJHfHVwipOQgZEs5dMz68wY59EAbZmEUvQKvvBKiT_UNYRrwb7gS4d6ozj6dMR572qu9jfmXDucjUPS8lYLpoAOhY5h0/s400/2011-5-29+1545.jpg" t8="true" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif;">My plate, with salmon <em>and</em> chicken, even though I only had room for the salmon and saved the chicken for later. Soooooo good!</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglz2x7-3uB-kx-cX-CvKllcloahVgKXbYtuloJyZqKhIWId4e1u3VH6PuqKokeFAdhbr6rn4fxO7LrfiVyGU8i7dQBINEziGc4gac2jybRk6VOgdlh10QnpI2GhvakOabq0d11qvRlNyI/s1600/2011-5-29+1549.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="287" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglz2x7-3uB-kx-cX-CvKllcloahVgKXbYtuloJyZqKhIWId4e1u3VH6PuqKokeFAdhbr6rn4fxO7LrfiVyGU8i7dQBINEziGc4gac2jybRk6VOgdlh10QnpI2GhvakOabq0d11qvRlNyI/s400/2011-5-29+1549.jpg" t8="true" width="400" /></a></div><div align="center"><span style="font-family: Trebuchet MS;">Owen's manly portion.</span></div></div>Monicahttp://www.blogger.com/profile/12616368058300952456noreply@blogger.com0tag:blogger.com,1999:blog-1091564645453237867.post-16937538688953441022011-05-30T19:14:00.000-07:002011-05-30T19:18:28.541-07:00Hiking in Washington is One of My Favorite Things!<div dir="ltr" style="text-align: left;" trbidi="on"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgk2Ne8yt-5qqZgv3Bi2pgfaK-hjC2eTo3mYPGYQ95uhI6Ds_MhS3Y0he8tYmVeeIhVapQAq1pcHiLfZWeZWRve7gtjsSaD8_w7UbXEEPSeWPZFl3nwlFkWMlGcXSKWmpQlE_rBfZuTuk8/s1600/2011-5-29+1609.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgk2Ne8yt-5qqZgv3Bi2pgfaK-hjC2eTo3mYPGYQ95uhI6Ds_MhS3Y0he8tYmVeeIhVapQAq1pcHiLfZWeZWRve7gtjsSaD8_w7UbXEEPSeWPZFl3nwlFkWMlGcXSKWmpQlE_rBfZuTuk8/s400/2011-5-29+1609.jpg" t8="true" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><em><span style="font-family: "Trebuchet MS", sans-serif;">Our Trail</span></em></div><br />
<span style="font-family: "Trebuchet MS", sans-serif;">Hi Philosophers!</span><br />
<br />
<span style="font-family: Trebuchet MS;">I have had an amazing couple of days! The sun has been shining here in Washington (Thank God!) which means my workout schedule changed last week! Saturday and Sunday turned into hiking days instead of workout days. Hiking is one of my favorite things to do, especially here in Washington. For those of you that have been here during our summer months, you know what I mean. Washingtonians put up with nine months or rain for a reason: our summers are to die for. Everywhere you turn, there are lush rain forests, salt water, fresh water, fishing, hiking, four-wheeling, boating and so much more. I live on a peninsula, so beauty is no more than 5 minutes from my front door in any direction. The air is the cleanest I've ever breathed, the temperature is a perfect 65-70 degrees, and greenery and water are everywhere. I know I'm gushing, but I love living here. And when the sun comes out, nothing compares. </span><br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiZWJzqQI_wpcvj1qAIhYRErN3_49mwjBZY4k0c1YzMKWZgB-GaK_g25eCtur5DmmPngLfTjffH2Hb53zZMtnhWbGT_Ty4ehwJRMxj4cMgTz_Owx3_Fz9iLGIDsCEhkbPG3flWdXB0TQY/s1600/251057_10150278687628745_785648744_8808757_3590909_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiZWJzqQI_wpcvj1qAIhYRErN3_49mwjBZY4k0c1YzMKWZgB-GaK_g25eCtur5DmmPngLfTjffH2Hb53zZMtnhWbGT_Ty4ehwJRMxj4cMgTz_Owx3_Fz9iLGIDsCEhkbPG3flWdXB0TQY/s400/251057_10150278687628745_785648744_8808757_3590909_n.jpg" t8="true" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><em><span style="font-family: "Trebuchet MS", sans-serif;">Loki and Marley enjoying a day at the park.</span></em></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOY_Ro-9CiFhmeJEBSs3M_gp0NGbku6Elti1RmyOKUwoqiVmkCrIweJSml8lcn2C9pEH3obLUuQz1K4hLG8IiJ_SdFS4H1_s042e62AcIccuhNw_FOXJrsUQf5rsAH6CWbDcvnrx7W5L8/s1600/2011-5-29+1563.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOY_Ro-9CiFhmeJEBSs3M_gp0NGbku6Elti1RmyOKUwoqiVmkCrIweJSml8lcn2C9pEH3obLUuQz1K4hLG8IiJ_SdFS4H1_s042e62AcIccuhNw_FOXJrsUQf5rsAH6CWbDcvnrx7W5L8/s400/2011-5-29+1563.jpg" t8="true" width="298" /></a></div><div class="separator" style="clear: both; text-align: center;"><em><span style="font-family: "Trebuchet MS", sans-serif;">A big dog and a big tree.</span></em></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><span style="font-family: Trebuchet MS;">On Saturday, I took two of my dogs, Loki and Marley, to a new park in the area and we walked the trails. On Sunday, I hit up another trail with my dog, Lola, and good friend, Jesse. We played in the woods for a good four hours! We walked existing trails, blazed new trails, climbed trees, explored, and walked along the water. I felt like a kid again. Then when I got home, I went out on the quads with my neighbors. We have great trails behind our neighborhood, so we were riding FAST through the brush. I was almost thrown off once....oops...but managed to hold on tight. Quads really work your inner thighs, core and arms. Between all of the physical activity and fresh air I got yesterday, I'm feeling on top of the world!</span><br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQMij5R6rZtOhmeDS1kH_OBRdlu7E0COQBWAU8x4rBSjKAzniiAnHyNqpV1gJ2_25rnnAzZbv_jubpFmOryF6LehQ8N7ChbHFWEregQw3k0iUuNOUpSjH4zmwWs3Mc02RKFX0dWU8dlAQ/s1600/2011-5-29+1748.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQMij5R6rZtOhmeDS1kH_OBRdlu7E0COQBWAU8x4rBSjKAzniiAnHyNqpV1gJ2_25rnnAzZbv_jubpFmOryF6LehQ8N7ChbHFWEregQw3k0iUuNOUpSjH4zmwWs3Mc02RKFX0dWU8dlAQ/s400/2011-5-29+1748.jpg" t8="true" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><em><span style="font-family: "Trebuchet MS", sans-serif;">Lola's very first swim!</span></em> </div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZ9m_AIXMoyvp52FntLiBnxlWqnjN2pT4XQYoo29W_RaUrmBDsFcKC04j9NEhRdy-U6TUeC2_86dZRFn5dm2oI8L8Xv7qHFfb5H1nJZj4YdsbDCG5_hBzbqMihSshCC3JJAVViSLewMYU/s1600/2011-5-29+1731.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZ9m_AIXMoyvp52FntLiBnxlWqnjN2pT4XQYoo29W_RaUrmBDsFcKC04j9NEhRdy-U6TUeC2_86dZRFn5dm2oI8L8Xv7qHFfb5H1nJZj4YdsbDCG5_hBzbqMihSshCC3JJAVViSLewMYU/s400/2011-5-29+1731.jpg" t8="true" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><em><span style="font-family: "Trebuchet MS", sans-serif;">Now she loves the water!</span></em></div><br />
<span style="font-family: Trebuchet MS;">So an important note about future workout schedules during the summer months: I will be planning many more outdoor activities and workouts. <em>However</em>, even in the summer months, our weather can be tempermental. Experienced Washingtonians know that you should always carry sweatshirts (even on the warmest days), and that rain can come out of nowhere. Locals don't carry umbrellas, though. Those are for sissies and tourists. ;) Don't be surprised, either, if I spontaneously decide to go hiking or do something outside instead of doing a planned workout. You have to grab the great weather when it comes around here. Even waiting a few hours can make a world of difference in my neck of the woods--rain turns into sunshine and sunshine turns into rain very quickly.</span><br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv6A-KGOBBFeRzvo8qnQc7EDd_z8BzD3YXARu0yqhb1p04mwb5eo7Fg2Ii8FTKOB-OmCpqGMIXbePjUK5p2KZt2qj3k6Yqg8-aTcyipsF2toBahDcIHtg_439ztjh5nEbF3SiCmciP7Z8/s1600/2011-5-29+1678.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv6A-KGOBBFeRzvo8qnQc7EDd_z8BzD3YXARu0yqhb1p04mwb5eo7Fg2Ii8FTKOB-OmCpqGMIXbePjUK5p2KZt2qj3k6Yqg8-aTcyipsF2toBahDcIHtg_439ztjh5nEbF3SiCmciP7Z8/s400/2011-5-29+1678.jpg" t8="true" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><em><span style="font-family: "Trebuchet MS", sans-serif;">Me, climbing a fallen tree. Lola followed me up there too!</span></em></div><br />
<span style="font-family: Trebuchet MS;">I'm posting some of the pictures from my hikes this weekend. I'll post more on <a href="http://www.facebook.com/pages/PhilosophyFit/215694008446864?ref=ts#!/pages/PhilosophyFit/215694008446864">PhilosophyFit's Facebook page</a>. You should be my friend. :) I hope you all are enjoying YOUR summer, where ever you may be. This is the time of year when our hard work pays off. This is the time to get active and use all of those muscles we've been building. Get outside in the fresh air and enjoy! </span><br />
<br />
<span style="font-family: Trebuchet MS;">Happy Memorial Day!</span><br />
<em><span style="font-family: Trebuchet MS;">Monica</span></em><br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgt3AIK4ylN2Lzfn9YsUQz_zicrUjrl5Oylk_95d4BmbOa4wrFcoMgwr3alGanWVW_SM_ibIJ0PZ0GCmmLKNoubiUV9JgXdM8leXEdk3_ftYDEXgqV_PZVS7hi8Q8uDWHtGzq3rxaiLwOI/s1600/2011-5-29+1789.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgt3AIK4ylN2Lzfn9YsUQz_zicrUjrl5Oylk_95d4BmbOa4wrFcoMgwr3alGanWVW_SM_ibIJ0PZ0GCmmLKNoubiUV9JgXdM8leXEdk3_ftYDEXgqV_PZVS7hi8Q8uDWHtGzq3rxaiLwOI/s400/2011-5-29+1789.jpg" t8="true" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"> <em><span style="font-family: "Trebuchet MS", sans-serif;">A mini-waterfall we found.</span></em></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyqkVXTBUUPvSHOTJNbF9vMn5Blys5qRmx055Wc686zKkutm1rGx3iT1b0MY-rFH7kF0NRcrdHVL5uGUPA8677ftCagTSVT3BNlycUR6vZm4O5tFBh5F0p0BoVwg64CtwR_oyh8YUDRok/s1600/2011-5-29+1689.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyqkVXTBUUPvSHOTJNbF9vMn5Blys5qRmx055Wc686zKkutm1rGx3iT1b0MY-rFH7kF0NRcrdHVL5uGUPA8677ftCagTSVT3BNlycUR6vZm4O5tFBh5F0p0BoVwg64CtwR_oyh8YUDRok/s400/2011-5-29+1689.jpg" t8="true" width="400" /></a></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><em><span style="font-family: "Trebuchet MS", sans-serif;">The view as we are coming out of the forest to the cove.</span></em> </div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSfuFBq0IMX1YPMLlqH41_NAkgBrqxBaT_YcL6hGSaa-lMerOMumWO-e6hZeJVMggFdUCvg9LO-G9V7mZ_joPsN_T9izw1WMf_WlZtvhSKRo_nbRnLKiyDaLe86dzebAasxMdgC4M5QW4/s1600/2011-5-29+1639.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSfuFBq0IMX1YPMLlqH41_NAkgBrqxBaT_YcL6hGSaa-lMerOMumWO-e6hZeJVMggFdUCvg9LO-G9V7mZ_joPsN_T9izw1WMf_WlZtvhSKRo_nbRnLKiyDaLe86dzebAasxMdgC4M5QW4/s400/2011-5-29+1639.jpg" t8="true" width="400" /></a></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><em><span style="font-family: "Trebuchet MS", sans-serif;">So lush and so green...</span></em></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMrjcx-IpoFY741LHc4MHz3hw5WJcSvFdBPYAlcspdpbjwdzSI_B3AYqhrU3MORvvJwPv4NjWA_RP4LuMP3tD5Gv4HU8EbwUPSt_U9NK9HFFA4tmhCEmzFz6CFWPaYQcUHNH_Ie73bE1A/s1600/2011-5-29+1704.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMrjcx-IpoFY741LHc4MHz3hw5WJcSvFdBPYAlcspdpbjwdzSI_B3AYqhrU3MORvvJwPv4NjWA_RP4LuMP3tD5Gv4HU8EbwUPSt_U9NK9HFFA4tmhCEmzFz6CFWPaYQcUHNH_Ie73bE1A/s400/2011-5-29+1704.jpg" t8="true" width="400" /></a></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><em><span style="font-family: "Trebuchet MS", sans-serif;">The beach, our reward after a long hike. :)</span></em></div></div>Monicahttp://www.blogger.com/profile/12616368058300952456noreply@blogger.com0tag:blogger.com,1999:blog-1091564645453237867.post-32158310877291132872011-05-26T13:09:00.000-07:002011-05-27T14:27:59.212-07:00Try This Old BodyRock Workout Today<div dir="ltr" style="text-align: left;" trbidi="on"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQxt6Mhmf9mEbJKLbXDup53XhYwYUOsp790ZjFWM0M-XqVP22Qt7wlwgmjkdDUQuvsWfoiom6iXnMuIEntcNG-cQK1Tk34dTQlpdsBuOHVy42J_mLs_ctm8zcfFlhYo4x_FeSbUw51Bts/s1600/zuzana+one+arm+push+up.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQxt6Mhmf9mEbJKLbXDup53XhYwYUOsp790ZjFWM0M-XqVP22Qt7wlwgmjkdDUQuvsWfoiom6iXnMuIEntcNG-cQK1Tk34dTQlpdsBuOHVy42J_mLs_ctm8zcfFlhYo4x_FeSbUw51Bts/s400/zuzana+one+arm+push+up.jpg" t8="true" width="400" /></a></div><br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;">Hi Philosophers!</span><br />
<br />
<span style="font-family: Trebuchet MS;">I'm feeling great and ready for today's plyo routine. I have chosen to do an old BodyRock workout for today's routine, back when Zuzana was a blond! This routine is only 15 minutes long and is comprised of only 3 exercises. I'm a little short on time today, so this is perfect. Remember, something is better than nothing. Consistency is key. I'll keep track of how many rounds I can complete and post it here on my site when I'm done. <a href="http://www.bodyrock.tv/2009/12/29/15-minute-killer-cardio-challenge/">Click here for a workout breakdown</a> on Bodyrock.tv and the video is below.</span><br />
<br />
<span style="font-family: Trebuchet MS;">Have fun with today's workout and keep rockin!</span><br />
<br />
<em><span style="font-family: Trebuchet MS;">Monica</span></em><br />
<br />
<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/OlRVXft0KQE?feature=player_embedded' frameborder='0'></iframe></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: "Trebuchet MS", sans-serif;"><strong><span style="font-size: x-large;">Monica's Score:</span> <span style="font-size: large;"><em>8 1/2 Rounds....This workout is harder than it looks! My arms were killing me by the last one arm push up!</em></span></strong></span></div></div>Monicahttp://www.blogger.com/profile/12616368058300952456noreply@blogger.com0tag:blogger.com,1999:blog-1091564645453237867.post-28283738567662959472011-05-26T00:01:00.000-07:002011-05-26T00:01:46.913-07:00All About Glutes and Legs!<div dir="ltr" style="text-align: left;" trbidi="on"><div dir="ltr" style="text-align: left;" trbidi="on"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtAIv8MoFAxgKFpeF9BcC48phqsLFz2QzI072JQ8jl9sI_CvPUlW0mgxmLa-Vyt6lzwLg6osO5E5GSEd7CvpLDtgv0N1Gw1sHVdGrwFVXaBNTskV0wV54cqJfYb7QkLtsVDegW-gqfoYg/s1600/walk.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtAIv8MoFAxgKFpeF9BcC48phqsLFz2QzI072JQ8jl9sI_CvPUlW0mgxmLa-Vyt6lzwLg6osO5E5GSEd7CvpLDtgv0N1Gw1sHVdGrwFVXaBNTskV0wV54cqJfYb7QkLtsVDegW-gqfoYg/s400/walk.jpg" t8="true" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif;"><em>This is where I played with the dogs and did my frog jumps and walking lunges.</em></span></div><br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;">Hi Philosophers,</span><br />
<br />
<span style="font-family: Trebuchet MS;">This bug has a steel grip on me and it's not letting go without a fight! I had another day of feeling poopy, and I almost didn't work out. I had zero motivation...again. But I told myself I should at least go on a walk. I needed the fresh air and my dogs needed the exercise. So Marley, Lola and I set off on the trail behind my house. There is a salmon hatchery and a creek back there and I let the girls loose to run in the water. They chased sticks I threw and dug up rocks and swam. They had so much fun and it lifted my spirits to watch them. :) After they played for awhile, we walked some more and as the fresh air filled my lungs and the blood started flowing, I felt like getting some moves in. Luckily, I had my Gymboss timer with me so I decided to do a couple Tabata rounds. Since this is glute and legs day, I did two exercises that hit all of the muscles in your legs: the walking lunge and the frog jump. After 8 minutes of those two exercises my legs were rock hard and had reached complete burnout. I challenge you to do this routine today. It is only 8 minutes long and if you throw in a walk or some jump rope, then you have the perfect workout. By the way, I have one more tip for motivating yourself to workout: <em>Do something you like!</em> If you look forward to your workout, then you are more likely to do it, plain and simple. My day today is proof of that.</span><br />
<br />
<span style="font-family: Trebuchet MS;">Stay strong, Philosophers!</span><br />
<br />
<em><span style="font-family: Trebuchet MS;">Monica</span></em><br />
<br />
<br />
<div style="text-align: center;"><span style="font-family: Trebuchet MS; font-size: x-large;"><em><strong><u>Glutes and Legs Burnout</u></strong></em></span></div><div style="text-align: center;"><span style="font-family: Trebuchet MS;"><em>Set your Gymboss Interval Timer for 8 rounds of 10 and 20 second intervals. Rest 10 seconds and do your exercise for 20 seconds. Repeat for each exercise.</em></span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-family: Trebuchet MS;"><strong>Tabata Walking Lunges</strong></span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-family: Trebuchet MS;"><strong>Tabata Frog Jumps</strong></span></div><br />
<br />
<div style="text-align: center;"><span style="font-family: Trebuchet MS; font-size: x-large;"><strong><em><u>The Exercises</u></em></strong></span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-family: Trebuchet MS; font-size: large;"><strong><em>Walking Lunges</em></strong></span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyjOrpkuoqn1SMzfgvob7UOQezIXbyLVl9VUgiR-29HmoTUEMzSa11Iv2cBDRyp-0FNhbS0l-fj9Nji6ETcioFcUr_4LQRBoApKwIOiFpwAkXpVgAUOAQJobkna9c9a8WRjiSBBKN-o10/s1600/walking-lunge.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><strong><em><span style="font-size: large;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyjOrpkuoqn1SMzfgvob7UOQezIXbyLVl9VUgiR-29HmoTUEMzSa11Iv2cBDRyp-0FNhbS0l-fj9Nji6ETcioFcUr_4LQRBoApKwIOiFpwAkXpVgAUOAQJobkna9c9a8WRjiSBBKN-o10/s320/walking-lunge.jpg" t8="true" width="320" /></span></em></strong></a></div><div style="text-align: center;"><span style="font-family: Trebuchet MS;"><em>Start in a standing position. Walk your right leg out far in front of you and kneel down so that your left knee is a few inches off the ground. Make sure not to extend your right knee over your foot. Now walk your back left leg up to your right leg. Repeat starting with your left leg. Continue walking forward as you lunge, alternating sides.</em></span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-family: Trebuchet MS; font-size: large;"><strong><em>Frog Jumps</em></strong></span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFO_XvUoEv6fiiftY7LBFpG787MR5lM0C_6aeucU521SJhkCEgoCkKcB00evSEEQa09YxqzcyQ03yHy-mIhoUo2sSUw98lUX-165aNOUrTuE1k9-QnFA9XdwsBxc2MaQJv6YcdZVF9zuU/s1600/frog+jump.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFO_XvUoEv6fiiftY7LBFpG787MR5lM0C_6aeucU521SJhkCEgoCkKcB00evSEEQa09YxqzcyQ03yHy-mIhoUo2sSUw98lUX-165aNOUrTuE1k9-QnFA9XdwsBxc2MaQJv6YcdZVF9zuU/s1600/frog+jump.jpg" t8="true" /></a></div><div class="separator" style="clear: both; text-align: center;"><em><span style="font-family: "Trebuchet MS", sans-serif;">Start in a squat position. Thrust your hips back and lower down as far as you can. Aim for lowering your butt below parallel and make sure not to extend your knees over your toes. Using your arms to build momentum, jump as high as you can. Land as softly as possible in as low a squat as possible. If you have the space, your can continue to jump forward (kind of like the walking lunge). </span></em></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><br />
</div></div><div style="text-align: center;"><iframe frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="http://rcm.amazon.com/e/cm?lt1=_blank&bc1=FFFFFF&IS2=1&bg1=FFFFFF&fc1=000000&lc1=4141C9&t=philos05-20&o=1&p=8&l=as4&m=amazon&f=ifr&ref=ss_til&asins=B0036USWUQ" style="height: 240px; width: 120px;"></iframe></div></div>Monicahttp://www.blogger.com/profile/12616368058300952456noreply@blogger.com0tag:blogger.com,1999:blog-1091564645453237867.post-46197994038760986752011-05-24T14:56:00.000-07:002011-05-24T15:10:47.257-07:00The Bikini Bombshell Workout<div dir="ltr" style="text-align: left;" trbidi="on"><div dir="ltr" style="text-align: left;" trbidi="on"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYny522ZbazC-iRwK7GPQWXNXx4H8W1gOlTvMGom2ZlkKP9qsQ_LZj2MeHlXWQ9umRMePdGkcN_i4kRCgx3KcpZawXIlv9I2m7pSeLDErE65kXCllIhPLFwzGfiuqOfPTQuS1M7KaMe30/s1600/jamie-abs.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYny522ZbazC-iRwK7GPQWXNXx4H8W1gOlTvMGom2ZlkKP9qsQ_LZj2MeHlXWQ9umRMePdGkcN_i4kRCgx3KcpZawXIlv9I2m7pSeLDErE65kXCllIhPLFwzGfiuqOfPTQuS1M7KaMe30/s400/jamie-abs.jpg" t8="true" width="400" /></a></div><div align="center"><em><span style="font-family: "Trebuchet MS", sans-serif;">This workout is all about sculpting beautiful abs, strengthening your back, </span></em></div><div align="center"><em><span style="font-family: "Trebuchet MS", sans-serif;">and burning fat so you can see all of your hard work!</span></em></div><br />
<span style="font-family: "Trebuchet MS", sans-serif;">Hey Philosophers!</span><br />
<br />
<span style="font-family: Trebuchet MS;">I'm baaack! I have been so sick this past week, and am not completely well yet! I haven't been this sick in a while, and it was all in my lungs, so workouts were NOT an option. In a way, I think it was a good thing because I had been working myself pretty hard, both with workouts and at life in general. Sometimes your body will force you to take a break, whether you want to or not. I definitely didn't want to take the break, but I'm glad I did. I caught up on my sleep, and my muscles are rested and ready to get ripped again.</span><br />
<br />
<span style="font-family: Trebuchet MS;">It can be hard to jump back into your routine after taking time off from your workouts. The motivation isn't quite there like it was a couple weeks ago. I feel my feet dragging. My health isn't at 100% either. I still have the sniffles and my allergies have been acting up too. To be perfectly honest with you, I really don't feel like working out yet. I wouldn't mind another week of rest, relaxation and sleep. So the question is....<em>What do you do when you really don't feel like working out?</em></span><br />
<br />
<span style="font-family: Trebuchet MS;">I'll tell you what works for me and maybe it will help you when you need an extra push. I'd really like to hear from you as well, and maybe you can help me. For me, I have to talk myself into it. I have to remind myself <em>why</em>. It also helps that I have this blog. I feel like I have an obligation to my readers to set an example. Here are a few of my other tactics.</span><br />
<br />
<span style="font-family: Trebuchet MS;"><strong>Look at Before Pictures</strong></span><br />
<span style="font-family: Trebuchet MS;">I have a few pictures I keep handy from my heavier days. Everything about me is wider and rounder. My cheeks are chubbier, my arms have zero tone, and my midsection is quite...volumptuous. Then I look at my current photos. I admire my toned arms and defined abs. I love my apple bottom, sculpted shoulders and thinned out face. I never want to go back to those <em>before</em> days again. I love being healthy. I love not dreading the dressing room. I love looking forward to bikini season. I need to remind myself of all this.</span><br />
<br />
<span style="font-family: Trebuchet MS;"><strong>Remind Myself How I Felt When I Didn't Take Care of Myself Compared to How I Feel When I Do</strong></span><br />
<span style="font-family: Trebuchet MS;">When I'm looking at my old photos, I try to remember how I felt back then. I was tired all the time. I was depressed. It was a challenge to get out of bed. In fact, <em>everything</em> was a challenge because my body wasn't as strong. Even bringing groceries in or doing housework was harder than it is now. I didn't have the endurance and strength that I do now and many of my days and nights were spent lounging on the couch. NOW, however, I look forward to activity. I get restless when I sit for too long. I love feeling strong and <em>doing</em> things. I love being productive. Most of the time (not last week, obviously) I feel like I'm ready to conquer the world and that is because I train my body. I don't want to lose that feeling!</span><br />
<br />
<span style="font-family: Trebuchet MS;"><strong>Remind Myself of the Benefits of Exercise </strong></span><br />
<span style="font-family: Trebuchet MS;">Oh, the many benefits of exercise... Not only do I look better, or feel better, but by exercising I am doing so many good things for my body that will pay off years down the road. All of my organs, especially my heart and lungs, are in killer shape. My bones will be stronger longer. Exercise is the absolute best medicine for depression and anxiety. My stress levels are greatly reduced, and that alone will keep my living a longer, quality life. Exercise reduces blood pressure and cholesterol. Cancer is much less likely to survive in my body if I exercise. Exercise also helps cognitive function, keeping my mind sharp for everyday tasks. With all of these benefits, it is clear to me that if I want to be a success in life, and if I want to age gracefully, keeping a consistent exercise routine is 100% ESSENTIAL.<strong> </strong></span><br />
<br />
<span style="font-family: Trebuchet MS;"><strong>Remind Myself of My Fitness Goals</strong></span><br />
<span style="font-family: Trebuchet MS;">I have accomplished a lot fitness-wise. Dropping 40 lbs and kicking depression are massive achievements in themselves and have turned my life in a more positive direction. That being said, I have many more goals to strive for. Everyone's fitness goals are different, but I want you all to know that your goals don't have to stop with losing weight and looking better. Now that I have lost weight, I want to step up my athletic skills. There are all kinds of ways to challenge yourself further. There are marathons and fun obstacle courses in the mud to sign up for. You could compete in a figure competition. You can push yourself to be able to do more advanced exercises. I still can't do pull ups or the splits and I would love to be able to do both. Looking better is just the beginning. Push your body to do more and believe that with practice you can do anything!</span><br />
<br />
<span style="font-family: Trebuchet MS;"><strong>Look to Role Models for Inspiration</strong></span><br />
<span style="font-family: Trebuchet MS;">I have a few hot ladies that I look to for inspiration when I'm lacking motivation. I love to visit health and fitness blogs and read health magazines. There are plenty of YouTube videos that can motivate you. If you look to the right of this page, I have my favorite health books, DVDs and health blogs if you would like to steal some of my personal motivation!</span><br />
<br />
<span style="font-family: Trebuchet MS;">So, Philosophers, these are my self-motivating tactics for the days that I don't wake up excited to work out. I need to remind myself of certain things, focus my mind, and convince myself that it is all worth it. Usually, if I just get started, I'm back in the groove before I even break a sweat!</span><br />
<br />
<span style="font-family: Trebuchet MS;">Inspire yourselves today, Philosophers!</span><br />
<br />
<em><span style="font-family: Trebuchet MS;">Monica</span></em><br />
<br />
<br />
<div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-family: Trebuchet MS; font-size: x-large;"><strong><u>The Bikini Bombshell Workout</u></strong></span></div><div style="text-align: center;"><span style="font-family: Trebuchet MS;"><em>This workout is dedicated to my awesome nieces, Leah and Sarah. Ask and you shall receive. :)</em></span></div><div style="text-align: center;"><span style="font-family: Trebuchet MS;">The Bikini Bombshell Workout focuses on your abs, core and back. In order to see those beautifully sculpted abs, you'll need to burn some fat as well, so there are three Tabata segments that will simultaneously work all of your beautiful muscles and melt fat!</span></div><div style="text-align: center;"><br />
</div><span style="font-family: Trebuchet MS; font-size: large;"></span> <br />
<div align="center"></div><br />
<div style="text-align: center;"></div><div style="text-align: center;"><strong><span style="font-family: "Trebuchet MS", sans-serif;">Circuit #1</span></strong><br />
<em><strong><span style="font-family: "Trebuchet MS", sans-serif;">Repeat this circuit twice</span></strong></em><br />
<span style="font-family: "Trebuchet MS", sans-serif;">Superman Plank-<em>25 alternating raises</em></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">Knee Raises<em>-25 raises</em></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">Bicycle Crunch-50 crunches</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><br />
</span><br />
<strong><span style="font-family: "Trebuchet MS", sans-serif;">Tabata: Up and Down Plank</span></strong><br />
<em><span style="font-family: "Trebuchet MS", sans-serif;">Set your Gymboss Interval Timer for 8 rounds of 10 and 20 second intervals. Rest for 10 seconds and work at your hardest for 20 seconds.</span></em><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><br />
</span><br />
<strong><span style="font-family: "Trebuchet MS", sans-serif;">Circuit #2</span></strong><br />
<strong><em><span style="font-family: "Trebuchet MS", sans-serif;">Repeat this circuit three times</span></em></strong><br />
<span style="font-family: "Trebuchet MS", sans-serif;">Alternating Dumbbell Row<em>--20 reps</em></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">Rear Lateral Raise--<em>10 reps</em></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">Pullover with Dumbbells--<em>12 reps</em></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><br />
</span><br />
<strong><span style="font-family: "Trebuchet MS", sans-serif;">Tabata: High Knees</span></strong><br />
<em><span style="font-family: "Trebuchet MS", sans-serif;">Set your timer for 8 rounds of 10 and 20 second intervals.</span></em><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><br />
</span><br />
<strong><span style="font-family: "Trebuchet MS", sans-serif;">Circuit #3</span></strong><br />
<strong><em><span style="font-family: "Trebuchet MS", sans-serif;">Repeat this circuit twice</span></em></strong><br />
<span style="font-family: "Trebuchet MS", sans-serif;">V-Sit with a Twist<em>--25 twists</em></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">Plank with Leg Raises<em>--25 leg raises</em></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">Windmill Crunch--<em>25 reps</em></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><br />
</span><br />
<strong><span style="font-family: "Trebuchet MS", sans-serif;">Tabata: Mountain Climbers</span></strong><br />
<em><span style="font-family: "Trebuchet MS", sans-serif;">Set your timer for 8 rounds of 10 and 20 second intervals.</span></em></div><div style="text-align: center;"><u><br />
</u></div><div style="text-align: center;"><span style="font-family: Trebuchet MS; font-size: x-large;"><em><u><strong>The Exercises</strong></u></em></span><br />
<br />
<span style="font-family: Trebuchet MS; font-size: large;"><em><strong>Superman Plank</strong></em></span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJgOGtQp2OPjmjwTDPtVSLTvxd8Kj6aKQ5orTxbzd3SX2i4SZI955hWd2m_NcM63BTagiV7CzzROZ1ktS8-xqFRDJ9Mp8Wzy5Kk67PX5967QcE_yRh8p541SRRpvRzmJPLZv9c2hGLZlQ/s1600/supergirlplank1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><strong><img border="0" height="221" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJgOGtQp2OPjmjwTDPtVSLTvxd8Kj6aKQ5orTxbzd3SX2i4SZI955hWd2m_NcM63BTagiV7CzzROZ1ktS8-xqFRDJ9Mp8Wzy5Kk67PX5967QcE_yRh8p541SRRpvRzmJPLZv9c2hGLZlQ/s320/supergirlplank1.jpg" t8="true" width="320" /></strong></a></div><div class="separator" style="clear: both; text-align: center;"><u><br />
</u></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhN_4PKjh5QEbDrbtuo_j1gdsw1_ElrLy1UHS5y1zEyBpCibTYxH61SEqjqQvEzaf2Gadg3MVyJeYTdafvkU18AFfVATlURtgd2aSTu8FNIf-FvZ9Gz32H7lXPoWeHymUs8U-7OUvayjQo/s1600/supergirlplank2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><strong><img border="0" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhN_4PKjh5QEbDrbtuo_j1gdsw1_ElrLy1UHS5y1zEyBpCibTYxH61SEqjqQvEzaf2Gadg3MVyJeYTdafvkU18AFfVATlURtgd2aSTu8FNIf-FvZ9Gz32H7lXPoWeHymUs8U-7OUvayjQo/s320/supergirlplank2.jpg" t8="true" width="320" /></strong></a></div><div style="text-align: center;"><em><span style="font-family: "Trebuchet MS", sans-serif; font-size: small;">Get in the plank position. Keep your core tight. Raise your right arm and left leg so they are parallel to the ground. This is one rep. Alternate sides.</span></em><u><br />
</u><br />
<div style="text-align: center;"><br />
<em><strong><span style="font-family: "Trebuchet MS", sans-serif; font-size: large;">Knee Raises</span></strong></em></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-ghaFlFcnEcoI-yVp4i8S_F67RuNEpbuWYzm_cOwvcRjNs4RLK6Xb0XMm63vLODGdCYFyiGC0oA0gpBn84LFsFMU9OZfqkNOgsoeqM0yZIEJj_hAww3qmlL1oZkzrWJ1GbV5j_LuaQvc/s1600/KneeRaise.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><strong><span style="font-family: "Trebuchet MS", sans-serif;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-ghaFlFcnEcoI-yVp4i8S_F67RuNEpbuWYzm_cOwvcRjNs4RLK6Xb0XMm63vLODGdCYFyiGC0oA0gpBn84LFsFMU9OZfqkNOgsoeqM0yZIEJj_hAww3qmlL1oZkzrWJ1GbV5j_LuaQvc/s320/KneeRaise.jpg" t8="true" width="320" /></span></strong></a></div><div class="separator" style="clear: both; text-align: center;"><em><span style="font-family: "Trebuchet MS", sans-serif; font-size: small;">Using your dip station (or something else, like a countertop) for support, use your lower abs to raise your knees as high as possible. This is one rep.</span></em></div><div style="text-align: center;"><u><br />
<span style="font-family: "Trebuchet MS", sans-serif;"></span></u></div><div style="text-align: center;"><em><strong><span style="font-family: "Trebuchet MS", sans-serif; font-size: large;">Bicycle Crunch</span></strong></em></div><div style="text-align: center;"><u><br />
<span style="font-family: "Trebuchet MS", sans-serif;"></span></u></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzbtowhim0Y2dnSijKUVCaP-PgO9IRzC_6laVnpaPpnrD9GK2DL2lBNRf4GjeGDisFJ3Hc2JuHy7mQ4clt8S7kCL6OgRY04Hww_3uu-Kidf9Cu1DQYWF-W1UyC_pXatf4Y_0kzoZs3pB4/s1600/Bicycle_Crunch.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><strong><span style="font-family: "Trebuchet MS", sans-serif;"><img border="0" height="262" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzbtowhim0Y2dnSijKUVCaP-PgO9IRzC_6laVnpaPpnrD9GK2DL2lBNRf4GjeGDisFJ3Hc2JuHy7mQ4clt8S7kCL6OgRY04Hww_3uu-Kidf9Cu1DQYWF-W1UyC_pXatf4Y_0kzoZs3pB4/s320/Bicycle_Crunch.jpg" t8="true" width="320" /></span></strong></a></div><div class="separator" style="clear: both; text-align: center;"><em><span style="font-family: "Trebuchet MS", sans-serif; font-size: small;">Lie on your back, knees bent at a 90 degree angle, hands behind your head. Bring your right elbow to your left knee. This is one rep. Alternate sides.</span></em></div><div style="text-align: center;"><u><br />
<span style="font-family: "Trebuchet MS", sans-serif;"></span></u></div><div style="text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: large;"><strong><em>Tabata: Up & Down Plank</em></strong></span></div><div style="text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZD1s705N0Dxtw2vYmp-ZwquqPgXPoaiemyvDGD3WROREUTHQ1RQXgX2bKcEPVcC-vLvEdvO8tE_0-wt3EcDCrNXtKkv10fZP234ya-AG7HLtxWFkS8PO1nxqm9iN4WayMReHGIRdgvpc/s1600/up+and+down+plank.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><strong><span style="font-family: "Trebuchet MS", sans-serif;"><img border="0" height="103" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZD1s705N0Dxtw2vYmp-ZwquqPgXPoaiemyvDGD3WROREUTHQ1RQXgX2bKcEPVcC-vLvEdvO8tE_0-wt3EcDCrNXtKkv10fZP234ya-AG7HLtxWFkS8PO1nxqm9iN4WayMReHGIRdgvpc/s320/up+and+down+plank.jpg" t8="true" width="320" /></span></strong></a></div><div style="text-align: center;"><em><span style="font-family: "Trebuchet MS", sans-serif; font-size: small;">Start in the plank position on your elbows. Raise your body up into a push up position. Lower yourself back down to your elbows. Keep your core tight and your back straight throughout the movement. This is one rep.</span></em></div><div style="text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif;"><br />
</span></div><div style="text-align: center;"><em><strong><span style="font-family: "Trebuchet MS", sans-serif; font-size: large;">Alternating Dumbbell Row</span></strong></em></div><div style="text-align: center;"><u><br />
<span style="font-family: "Trebuchet MS", sans-serif;"></span></u></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3MPedixgkgE4Ucy9T6F73MkdfQhZZgwxH__U3IhHdyyVcP7uGUSb277EtOv_dqMWbgaNHnuZz9eGStfyXcPBuV0Em427ST_k5_iEiKRZMqIpfq1Swl8WsVD1yob4rrtM85ZFcU0PLefA/s1600/alternatingdumbbellrow.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><strong><span style="font-family: "Trebuchet MS", sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3MPedixgkgE4Ucy9T6F73MkdfQhZZgwxH__U3IhHdyyVcP7uGUSb277EtOv_dqMWbgaNHnuZz9eGStfyXcPBuV0Em427ST_k5_iEiKRZMqIpfq1Swl8WsVD1yob4rrtM85ZFcU0PLefA/s1600/alternatingdumbbellrow.jpg" t8="true" /></span></strong></a></div><div class="separator" style="clear: both; text-align: center;"><em><span style="font-family: "Trebuchet MS", sans-serif; font-size: small;">Stand with your knees slightly bent and keep your back flat. Hold a dumbbell in each hand (5-10 lbs.) and alternate drawing your elbows to the ceiling.</span></em></div><div style="text-align: center;"><u><br />
<span style="font-family: "Trebuchet MS", sans-serif;"></span></u></div><div style="text-align: center;"><em><strong><span style="font-family: "Trebuchet MS", sans-serif; font-size: large;">Rear Lateral Raise</span></strong></em></div><div style="text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgD-_wgWWJpegwiWdy3IUqavHh8ATMgKHvsb16ndV1k-Jja8dkeEnD60PpIcLq1Sfly__3AgZKEB6_Hv2o1WhrFzb_PcbFfmbWHdI2btxZWWzSXMjUxypLD9Lt9ug9byrlWKg8m1C3rDNI/s1600/rear+lateral+raise.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><strong><span style="font-family: "Trebuchet MS", sans-serif;"><img border="0" height="219" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgD-_wgWWJpegwiWdy3IUqavHh8ATMgKHvsb16ndV1k-Jja8dkeEnD60PpIcLq1Sfly__3AgZKEB6_Hv2o1WhrFzb_PcbFfmbWHdI2btxZWWzSXMjUxypLD9Lt9ug9byrlWKg8m1C3rDNI/s320/rear+lateral+raise.jpg" t8="true" width="320" /></span></strong></a></div><div style="text-align: center;"><em><span style="font-family: "Trebuchet MS", sans-serif; font-size: small;">Stand with your knees bent and keep your back flat. Hold light weights in your hands. Raise both arms out to the side so that your arms are parallel to the floor. Lower back down to starting position.</span></em></div><div style="text-align: center;"><br />
<em><strong><span style="font-family: "Trebuchet MS", sans-serif; font-size: large;">Pullover with Dumbbells</span></strong></em></div><div style="text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjle8dsuad_z2nlJf_YiECY-OdS8dHuH0XsrDpZ7Z9mNCVUbAfQyX7Q9LXgHXoD-26MSReLY2eiCZH8wyfyZJm_77_WuPcIz67bTzmcXZeA2NMrchGHMcbo0mp0YtXnL77v6yTKBxFtdnM/s1600/Dumbbell-Pullovers.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><strong><span style="font-family: "Trebuchet MS", sans-serif;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjle8dsuad_z2nlJf_YiECY-OdS8dHuH0XsrDpZ7Z9mNCVUbAfQyX7Q9LXgHXoD-26MSReLY2eiCZH8wyfyZJm_77_WuPcIz67bTzmcXZeA2NMrchGHMcbo0mp0YtXnL77v6yTKBxFtdnM/s320/Dumbbell-Pullovers.gif" t8="true" width="320" /></span></strong></a></div><div style="text-align: center;"><em><span style="font-family: "Trebuchet MS", sans-serif; font-size: small;">Light on your back with your knees bent and feet flat on the floor. You can use a bench or a stability ball for an added challenge. Hold a 5-10 lb. weight with both hands above your head. Resist the movement as you lower your weight behind your head to the floor. Bring your hands back to starting position.</span></em></div><div style="text-align: center;"><br />
<span style="font-family: "Trebuchet MS", sans-serif; font-size: large;"><strong><em>Tabata: High Knees</em></strong></span></div><div style="text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKRR9sMn8_cPhv7gjE6Vnv-itZrKrgefFx9P6KgRz4lTt1PiNgWpSDDIphyiheUK0judY4H9MHcYzwuxYGt5o-AYkxRGSzwYNFnvd0LFY-DQo69r0Jx6wwqKyesnFUdLWxhtsZhyphenhyphenqe2aM/s1600/high+knees.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><strong><span style="font-family: "Trebuchet MS", sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKRR9sMn8_cPhv7gjE6Vnv-itZrKrgefFx9P6KgRz4lTt1PiNgWpSDDIphyiheUK0judY4H9MHcYzwuxYGt5o-AYkxRGSzwYNFnvd0LFY-DQo69r0Jx6wwqKyesnFUdLWxhtsZhyphenhyphenqe2aM/s320/high+knees.jpg" t8="true" width="240" /></span></strong></a></div><div style="text-align: center;"><em><span style="font-family: "Trebuchet MS", sans-serif; font-size: small;">Stand tall. Draw your knees, one at a time, to the ceiling as high and as fast as you can. Use your lower abs to draw your knees up.</span></em></div><div style="text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif;"></span></div><div style="text-align: center;"><br />
<em><strong><span style="font-family: "Trebuchet MS", sans-serif; font-size: large;">V-Sit with a Twist</span></strong></em></div><div style="text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBMFHu4F2tvC6lG6kuj_tIzojcGv5j1GWxtd_4QH61wbO7_QLdmSuiHwPJrKQJtwPsoqhKqCshMc8t7rvdXz65vZwdXVy-yaWHPOCKG95jfZQK8zDN90K2JHUqOa0eFffBrNcNRbRoxts/s1600/side+to+side+crunch.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><strong><span style="font-family: "Trebuchet MS", sans-serif;"><img border="0" height="87" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBMFHu4F2tvC6lG6kuj_tIzojcGv5j1GWxtd_4QH61wbO7_QLdmSuiHwPJrKQJtwPsoqhKqCshMc8t7rvdXz65vZwdXVy-yaWHPOCKG95jfZQK8zDN90K2JHUqOa0eFffBrNcNRbRoxts/s400/side+to+side+crunch.jpg" t8="true" width="400" /></span></strong></a></div><div class="separator" style="clear: both; text-align: center;"><em><span style="font-family: "Trebuchet MS", sans-serif; font-size: small;">Sit on the floor with your legs bent at a 45 degree angle, heels lightly touching the floor, and lean your upper torso back, contracting your abs. Hold a weight for added resistance. Twist your body from side to side, keeping your core tight.</span></em></div><div style="text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif;"><br />
</span></div><div style="text-align: center;"><em><strong><span style="font-family: "Trebuchet MS", sans-serif; font-size: large;">Plank with Leg Raises</span></strong></em></div><div style="text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiTN2FtQJjkqIiUOfD22sYOHE43MIFQke2pNBnfMuUrLZnzkud2hWyiQoPdA5b9UetOy9wzTGvJtYmwn7lonagVe8TnUq6-YaiIwAxb-t59aC8V6Svt0X5HnNYuN_pF1WodrPg0_8d3Bg/s1600/plank+with+leg+lift.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><strong><span style="font-family: "Trebuchet MS", sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiTN2FtQJjkqIiUOfD22sYOHE43MIFQke2pNBnfMuUrLZnzkud2hWyiQoPdA5b9UetOy9wzTGvJtYmwn7lonagVe8TnUq6-YaiIwAxb-t59aC8V6Svt0X5HnNYuN_pF1WodrPg0_8d3Bg/s320/plank+with+leg+lift.jpg" t8="true" width="320" /></span></strong></a></div><div class="separator" style="clear: both; text-align: center;"><em><span style="font-family: "Trebuchet MS", sans-serif; font-size: small;">Start in a straight-armed plank position. Keep your core tight and your back flat. Alternate raising your legs up to the ceiling as high as you can while maintaining proper form. Each leg lift is one rep.</span></em></div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif;"><br />
</span></div><div style="text-align: center;"><em><strong><span style="font-family: "Trebuchet MS", sans-serif; font-size: large;">Windmill Crunch</span></strong></em></div><div style="text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCDBEoivlyrlJOh9IOnglosRh5_ST6u6Bxq1dG4zGkDR3k33Ew7j1bFOJgXb9cUWYXUuIP3MhHzET_xwGi_Us9tpHoT7CtHeYiCfFw9s3-ozAQiShl8f4FFxWP9QyTYY70Xg40pqCwsBU/s1600/windmill+crunch.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><strong><span style="font-family: "Trebuchet MS", sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCDBEoivlyrlJOh9IOnglosRh5_ST6u6Bxq1dG4zGkDR3k33Ew7j1bFOJgXb9cUWYXUuIP3MhHzET_xwGi_Us9tpHoT7CtHeYiCfFw9s3-ozAQiShl8f4FFxWP9QyTYY70Xg40pqCwsBU/s1600/windmill+crunch.jpg" t8="true" /></span></strong></a></div><div class="separator" style="clear: both; text-align: center;"><em><span style="font-family: "Trebuchet MS", sans-serif; font-size: small;">Lie on your back, arms to the side and your legs straight up in the air. Resist as you lower your legs to one side, raise back up to center and lower to the other side. Each time you lower your legs, it counts as one rep.</span></em></div><div style="text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif;"><br />
</span></div><div style="text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: large;"><strong><em>Tabata: Mountain Climbers</em></strong></span></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoITmNQRL4LV4pA_Y6A6NrhwcmbmakXqrA0JnzDrK9XdLYeKffgYMeX4AD9MieTdv8h_OKrZd6q3p4JNNOpGrGtEVo_ftvfKGSTJWUAI4nTUQsxUy0VimS9a9tR51I0vP_8OldnW2v1s8/s1600/mountain+climber.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><strong><span style="font-family: "Trebuchet MS", sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoITmNQRL4LV4pA_Y6A6NrhwcmbmakXqrA0JnzDrK9XdLYeKffgYMeX4AD9MieTdv8h_OKrZd6q3p4JNNOpGrGtEVo_ftvfKGSTJWUAI4nTUQsxUy0VimS9a9tR51I0vP_8OldnW2v1s8/s1600/mountain+climber.jpg" t8="true" /></span></strong></a></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><em><span style="font-family: "Trebuchet MS", sans-serif; font-size: small;">Get into a plank position. Keep your core tight and your back flat. Alternate drawing your knees into your chest as fast as you can while maintaining proper form.</span></em></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif;"><br />
</span></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif;"><br />
</span></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><br />
</div><div style="text-align: center;"><strong></strong></div></div></div><br />
<iframe frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="http://rcm.amazon.com/e/cm?lt1=_blank&bc1=FFFFFF&IS2=1&bg1=FFFFFF&fc1=000000&lc1=0000FF&t=philos05-20&o=1&p=8&l=as4&m=amazon&f=ifr&ref=ss_til&asins=B00194PWNQ" style="height: 240px; width: 120px;"></iframe></div>Monicahttp://www.blogger.com/profile/12616368058300952456noreply@blogger.com0tag:blogger.com,1999:blog-1091564645453237867.post-85369289219842279932011-05-15T19:05:00.000-07:002011-05-15T19:05:25.217-07:00What to Do to Prevent or Treat an Injury<div dir="ltr" style="text-align: left;" trbidi="on"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh07VGExSkUhUXsrM-aCVnrHpejXBHbowvCmUn8L9wmzYX-0cJo4VGkXOfbxaYo2sgb0vPTMn_r-hGGJCWeFGpFoxqcJocUUCTpLNNJ_4NUrY4FcxRBe30KWSFmzcQFcHL_rpCKGKWbq1o/s1600/musclesoreness.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh07VGExSkUhUXsrM-aCVnrHpejXBHbowvCmUn8L9wmzYX-0cJo4VGkXOfbxaYo2sgb0vPTMn_r-hGGJCWeFGpFoxqcJocUUCTpLNNJ_4NUrY4FcxRBe30KWSFmzcQFcHL_rpCKGKWbq1o/s320/musclesoreness.jpg" width="283" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: "Trebuchet MS", sans-serif;">Hi Philosophers!</span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Trebuchet MS;">If I have learned one thing, it's to listen to my body. Right now, my body is telling me it needs a couple of days to rest. I have been in a couple of car accidents and I must manage chronic back pain as a result. As long as I take care of my body, I feel great and have minimal pain. However, once in a while, muscle spasms will hit me or my back will go out. Even so, I have still pushed myself past my limits quite a few times, and sometimes I had to suffer the consequences. After a few re-injuries, I can now tell the difference between <em>good sore</em> and <em>painful</em>. I haven't quite reached <em>painful</em> yet, but I think I would be taking a gamble if I do my planned routine today. If any of you have ever experienced muscle spasms, then what I'm feeling is the feeling before the muscle spasms start: tightness, tension, soreness, charlie horses. When I feel this, I know I need to focus on releasing tension instead of building muscle. I tell you this not to whine and complain, but to teach you what to do in case you ever feel like this.</span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Trebuchet MS;">It is important to note that many of my routines include plyometrics which are high intensity and high impact. Plyometrics are not for everyone, so if your body can't handle them then modify the exercises so they are lower impact. If your body tells you to rest, then rest. Missing two or three days in order to rest is better than missing a week or more of routines in order to recover from an injury. </span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaGdCYt9bNpLMGp-ohMov6Aj_CdH3lEbTS8FPZ5bFjvjPZCE_6hAlNg6m8sNwTFig1bYbYxEWSsPUw4cTeDFCor3wM3MBlbRB-95mFwv4fBnorIGfDLi54wAfX2KA9PR-vNITrTpMIx4k/s1600/pineapplebanana.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaGdCYt9bNpLMGp-ohMov6Aj_CdH3lEbTS8FPZ5bFjvjPZCE_6hAlNg6m8sNwTFig1bYbYxEWSsPUw4cTeDFCor3wM3MBlbRB-95mFwv4fBnorIGfDLi54wAfX2KA9PR-vNITrTpMIx4k/s320/pineapplebanana.jpg" width="222" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><span style="font-family: Trebuchet MS;">Today, instead of my HIIT/Tabata routine, I will be doing some deep stretching and yoga poses. Also, to aid in muscle recovery, I will be eating bananas, pineapple, protein and will take an epsom salt bath. </span><br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFp1VTjnWy3YLkg0E6MV89b6YSNfWmyr6wiFyiuiydYxaV1P5QLQSLMwy2okbhSQhotitZmuKxMFWvMThpbSK6-GnWzJKX_50UFiISpaW7n3HsFa0x52RXxHsMrE0ZvvztHep04um4JAo/s1600/Dashama-Bomber4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="211" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFp1VTjnWy3YLkg0E6MV89b6YSNfWmyr6wiFyiuiydYxaV1P5QLQSLMwy2okbhSQhotitZmuKxMFWvMThpbSK6-GnWzJKX_50UFiISpaW7n3HsFa0x52RXxHsMrE0ZvvztHep04um4JAo/s400/Dashama-Bomber4.jpg" width="400" /></a></div><br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Trebuchet MS;">For the bath, put 3 cups of epsom salt in a hot bath and soak for at least 20 minutes. The epsom salt will draw out the lactic acid and toxins in your muscles and the hot water will help your muscles release tension. I will also alternate ice and heat (10 minutes each) on my sore muscles. I'm doing all of this to prevent the pain that I know <em>could </em>come if I didn't take care of myself now.</span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwJUDIezW6AzXbJSoMbjiH6qCDaZVPKRQ-DJfoFJEQ5Vo9Z45lRRYe2zrIAkQbY3LB-TjBXI-FJC45-hwG__In4L65xFggVE7_RheifKKCQSoithwYOXwPBJQUKQhNZ0D1B5xDH2Tlq1E/s1600/bath.bmp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="236" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwJUDIezW6AzXbJSoMbjiH6qCDaZVPKRQ-DJfoFJEQ5Vo9Z45lRRYe2zrIAkQbY3LB-TjBXI-FJC45-hwG__In4L65xFggVE7_RheifKKCQSoithwYOXwPBJQUKQhNZ0D1B5xDH2Tlq1E/s400/bath.bmp" width="400" /></a></div><br />
<span style="font-family: Trebuchet MS;">For those of you who are feeling on top of the world and want a new HIIT/Tabata routine, I challenge you to do the <a href="http://philosophyfit.blogspot.com/2011/04/to-max-workout.html"><em>To the Max Workout</em>.</a> This routine is 26 minutes long and focuses on sculpting your abs and arms. This is one of my favorites. :) My old scores are at the end of the post if you want to compete!</span><br />
<br />
<span style="font-family: Trebuchet MS;">Take care of yourself, Philosophers.</span><br />
<br />
<em><span style="font-family: Trebuchet MS;">Monica</span></em></div>Monicahttp://www.blogger.com/profile/12616368058300952456noreply@blogger.com0tag:blogger.com,1999:blog-1091564645453237867.post-6956096400070392302011-05-13T17:23:00.000-07:002011-05-13T17:46:12.650-07:00Watch This 4 Minute Video When You Feel Like Giving Up<div dir="ltr" style="text-align: left;" trbidi="on"><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div align="center"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7tT85uDrEKBno0EvK_-n3cLXbPhDg7gFAo10be_UZUwH2WBfC18Dy6_5BrNV-k10u5okTC2of2yz_fZgZ0K8lMf1O3wHy2T057CxK_HrEMCaDHQQcttl81heMoR4pC-nomh0fGnrpU4g/s1600/manuel.bmp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="216" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7tT85uDrEKBno0EvK_-n3cLXbPhDg7gFAo10be_UZUwH2WBfC18Dy6_5BrNV-k10u5okTC2of2yz_fZgZ0K8lMf1O3wHy2T057CxK_HrEMCaDHQQcttl81heMoR4pC-nomh0fGnrpU4g/s320/manuel.bmp" width="320" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><em><span style="font-family: Trebuchet MS; font-size: large;"><strong>"When you feel good, </strong></span></em></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><em><span style="font-family: Trebuchet MS; font-size: large;"><strong>all impossible becomes possible. </strong></span></em></div></div><div align="center"><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><em><span style="font-family: Trebuchet MS; font-size: large;"><strong>Only believe."</strong></span></em></div></div><div align="center"><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><em><span style="font-family: Trebuchet MS; font-size: large;">-Manuel de los Santos</span></em></div></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/aw-nt0eTb2w?feature=player_embedded' frameborder='0'></iframe></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: "Trebuchet MS", sans-serif;">Hi Philosophers,</span></div><br />
<span style="font-family: Trebuchet MS;">You know I'm always searching out inspiration to keep me going strong, and my mom really came through today with this video. Let me introduce you to Manuel de los Santos. He is an incredible man who lost one of his legs, but that hasn't stopped him from training his body and becoming one of the best golfers of our time. Watch this video the next time you feel like skipping a workout, have an injury, or start thinking you'll never reach your goals. You won't be able to feel sorry for yourself after you see what this man has done with his body. And you're probably going to want to work out too. ;)</span><br />
<br />
<span style="font-family: Trebuchet MS;">Stay inspired, Philosophers.</span><br />
<br />
<em><span style="font-family: Trebuchet MS;">Monica</span></em></div>Monicahttp://www.blogger.com/profile/12616368058300952456noreply@blogger.com0tag:blogger.com,1999:blog-1091564645453237867.post-40715536837443687072011-05-13T14:30:00.000-07:002011-05-13T17:52:32.132-07:00Try and F*#! with Me Now Workout<div dir="ltr" style="text-align: left;" trbidi="on"><div dir="ltr" style="text-align: left;" trbidi="on"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuJxL3LUCRYZQZ5g1Pn_7zeXfVGDw5YBAhKG6TNH_slCJGU_F9FXTIRjlXDQ7il_rlR90ExWrt-mtCr6z9d9u6_LrtXzJY_OzoTleQV-TeDpNgNdB34V-cqwRkw-w6d3hfKB8ARwJUOg0/s1600/T+Stable.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="274" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuJxL3LUCRYZQZ5g1Pn_7zeXfVGDw5YBAhKG6TNH_slCJGU_F9FXTIRjlXDQ7il_rlR90ExWrt-mtCr6z9d9u6_LrtXzJY_OzoTleQV-TeDpNgNdB34V-cqwRkw-w6d3hfKB8ARwJUOg0/s400/T+Stable.jpg" width="400" /></a></div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><span style="font-family: "Trebuchet MS", sans-serif;">Hi Philosophers!</span></div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><span style="font-family: Trebuchet MS;">I have a great new workout for you today that will only take 20 minutes but will tone you from head to toe, with a special emphasis on your upper body. I know you can find 20 minutes today to take care of your body. </span></div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><span style="font-family: Trebuchet MS;">This is the perfect workout for getting out any anger or aggression that has been festering inside of you this week. Working out is a very healthy way of dealing with life's frustrations. Are you pissed off at your boss? Your kids are misbehaving? Friends are disappointing you? Not enough cash in your wallet? PMS? ;) Today, no matter what is eating at you, I want you to use that anger and frustration as your fuel for this workout. Let it push you with extra adrenaline. Instead of punching a wall, push yourself for a couple extra reps. By powering through this workout, you will empower yourself. If you can do this workout at your maximum intensity, then when someone comes at you wrong today you can think to yourself, <em>If I could handle this workout today, then I can handle you. Try and F*#! with me now!</em></span></div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><span style="font-family: Trebuchet MS;">When you are done with the routine, cool down with a nice stretch and focus on your breath. After stretching, sit in a cross-legged position, close your eyes, and breathe deeply. Clear your mind. Now the challenge is NOT to think about the situations and people nipping at your heels. They have no power over you. You have confronted all of your negative feelings, so now let them go. With every exhale, <em>let go more. </em>Remember this feeling for the rest of the day and whenever someone tries to test your limits, know that you and only you control how you feel. Only you are the master of your thoughts and emotions. </span></div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><span style="font-family: Trebuchet MS;">Be powerful today, Philosophers.</span></div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><em><span style="font-family: Trebuchet MS;">Monica</span></em></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: x-large;"><strong><u>Try and F*#! with Me Now Workout</u></strong></span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-family: Trebuchet MS; font-size: large;"><strong>Circuit #1</strong></span><br />
<em><span style="font-family: Trebuchet MS;">Set your Gymboss Interval Timer for 4 rounds of 10 and 50 second intervals. Rest for 10 seconds and work at your max for 50 seconds.</span></em><br />
<div style="text-align: center;"><span style="font-family: Trebuchet MS;"><strong>Push Up with Row</strong></span></div><div style="text-align: center;"><span style="font-family: Trebuchet MS;"><strong>Backward Lunge Kickup</strong></span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-family: Trebuchet MS; font-size: large;"><strong>Tabata Jump Rope</strong></span><br />
<em><span style="font-family: Trebuchet MS;">Set your timer for 8 rounds of 10 and 20 second intervals. Rest for 10 seconds and work for 20 seconds at your max.</span></em><br />
<div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-family: Trebuchet MS; font-size: large;"><strong>Circuit #2</strong></span></div><div style="text-align: center;"><span style="font-family: Trebuchet MS;"><span style="font-family: Trebuchet MS;"><em>Set your interval timer for 4 rounds of 10 and 50 second intervals.</em></span></span></div><div style="text-align: center;"><span style="font-family: Trebuchet MS;"><strong>Bridge with Fly</strong></span></div><div style="text-align: center;"><span style="font-family: Trebuchet MS;"><strong>Roundhouse Kick with Knee Raise</strong></span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><strong><span style="font-family: Trebuchet MS; font-size: large;">Tabata Jump Rope</span></strong></div><div style="text-align: center;"><span style="font-family: Trebuchet MS;"><em>Set your interval timer for 8 rounds of 10 and 20 second intervals.</em></span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><strong><span style="font-family: Trebuchet MS; font-size: large;">Circuit #3</span></strong></div><div style="text-align: center;"><span style="font-family: Trebuchet MS;"><span style="font-family: Trebuchet MS;"><em>Set your interval timer for 4 rounds of 10 and 50 second intervals.</em></span></span></div><div style="text-align: center;"><span style="font-family: Trebuchet MS;"><strong>Tricep Dip on Dip Station</strong></span></div><div style="text-align: center;"><span style="font-family: Trebuchet MS;"><strong>Santana Plank</strong></span></div><br />
<br />
<div style="text-align: center;"><strong><span style="font-family: Trebuchet MS; font-size: x-large;"><u>The Exercises</u></span></strong></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><strong><span style="font-family: Trebuchet MS; font-size: large;"><em>Push Up and Row</em></span></strong></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXpq1G7DjV05q9PxkRfPUAsSBmYlFf0ypjWkx0Lo1cGfX_WQHS0gxANX6yWaHIkNTC7UMiIdGFKC7zUdJ7w95VdxABwTZYwFdTLqaL1pbPlas7xFowE_PayLGc4J29q-c2a6-CZOHiZJM/s1600/push+up+with+row.bmp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXpq1G7DjV05q9PxkRfPUAsSBmYlFf0ypjWkx0Lo1cGfX_WQHS0gxANX6yWaHIkNTC7UMiIdGFKC7zUdJ7w95VdxABwTZYwFdTLqaL1pbPlas7xFowE_PayLGc4J29q-c2a6-CZOHiZJM/s1600/push+up+with+row.bmp" /></a></div><div class="separator" style="clear: both; text-align: center;"><em><span style="font-family: "Trebuchet MS", sans-serif;">Place a pair of dumbbells on the floor where your hands will be. Grasp the dumbbells and get into the plank position. Do one push up. Once you're back in plank, raise the dumbbell in your right hand to the side of your chest by pulling it upward and bending your arm. Lower your arm so you are back in plank and repeat the sequence, alternating sides.</span></em></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><strong><span style="font-family: Trebuchet MS; font-size: large;"><em>Backward Lunge Kick Up</em></span></strong></div><div style="text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPmbvvRi7Xk0WglZNADxUPAeR_q5RWggeuEUuBX0hWgVC5e0Ovo8BQHXnVb3F1NFSgUer6Meqoc1qHx-rz5bZq-g8FrO5FJwI5KPuMBl9j6nSaTuPfptMnTN6O0_RvzihirRstGIEqLnI/s1600/lunge+kick+up1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPmbvvRi7Xk0WglZNADxUPAeR_q5RWggeuEUuBX0hWgVC5e0Ovo8BQHXnVb3F1NFSgUer6Meqoc1qHx-rz5bZq-g8FrO5FJwI5KPuMBl9j6nSaTuPfptMnTN6O0_RvzihirRstGIEqLnI/s1600/lunge+kick+up1.jpg" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1EVS8Tk4wzclG1Qx_bIm9VeM6XDKXXKlolpcgaZM0Z1IyywRtNbpNZfovFQywIMsfYTeOIqbd0KI21Adg_Ycf5fgmG0S1MG9AW6nIjVaH8J5IWsOwq4tgJpTUpAUbd9ZcqcMWAu1gk3M/s1600/lunge+kick+up2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1EVS8Tk4wzclG1Qx_bIm9VeM6XDKXXKlolpcgaZM0Z1IyywRtNbpNZfovFQywIMsfYTeOIqbd0KI21Adg_Ycf5fgmG0S1MG9AW6nIjVaH8J5IWsOwq4tgJpTUpAUbd9ZcqcMWAu1gk3M/s320/lunge+kick+up2.jpg" width="240" /></a></div><div style="text-align: center;"><em><span style="font-family: "Trebuchet MS", sans-serif;">Start in standing position. Step your right foot back into a lunge, being careful not to extend your knees over your toes. Step your right foot forward and kick it up as high as you can in front of you. Come back to standing and repeat, alternating legs.</span></em><br />
<br />
</div><div style="text-align: center;"><strong><span style="font-family: Trebuchet MS; font-size: large;"><em>Bridge with Fly</em></span></strong></div><div style="text-align: center;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZ_3G5izNaTjZ16Nfg4q9mTTP11FUwmjJ2g8AeDnA-1MXYMPcX082-bmC-_N_6ZQDq_MNeHRXJLMFgjQrrn8Z8xm_MR228Gnj-_ODYxpLVtFxlPmFdHbUGk8J59UyXwMNFwO5oWC6W6aU/s1600/ballbridge.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZ_3G5izNaTjZ16Nfg4q9mTTP11FUwmjJ2g8AeDnA-1MXYMPcX082-bmC-_N_6ZQDq_MNeHRXJLMFgjQrrn8Z8xm_MR228Gnj-_ODYxpLVtFxlPmFdHbUGk8J59UyXwMNFwO5oWC6W6aU/s320/ballbridge.jpg" width="320" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif;"><strong><em>Beginner Modification:</em></strong></span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiM_vRNbavantEp7Cineik2_9x3iLsEp7U3Nh3lxlcE6n755IC1PmpvBhSWeW2bHR1VARnhhkKJB1yIlietcU64nTRHiVRIkIXxH7hDb6sujX9HQZQdZhNjQf9Mmkfd88ltBUIi2FRTkMI/s1600/msnca-chest-fly200.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiM_vRNbavantEp7Cineik2_9x3iLsEp7U3Nh3lxlcE6n755IC1PmpvBhSWeW2bHR1VARnhhkKJB1yIlietcU64nTRHiVRIkIXxH7hDb6sujX9HQZQdZhNjQf9Mmkfd88ltBUIi2FRTkMI/s320/msnca-chest-fly200.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><em><span style="font-family: "Trebuchet MS", sans-serif;">If you are a beginner, put your feet on the floor. More advanced, put your feet up on a stability ball or chair. Lift your pelvis so that your body is one straight line. Keep your core and glutes tight. Hold dumbbells above your chest. Resist as you lower your arms to the side, keeping them slightly rounded as if you were hugging a tree. Raise your arms back to starting position and repeat.</span></em></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; text-align: center;"><br />
</div><div style="text-align: center;"><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><strong><span style="font-family: Trebuchet MS; font-size: large;"><em>Roundhouse Kick with Knee Raise</em></span></strong></div></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; text-align: center;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoCMAVN_miegBDCj3DktuDiNJ9A_8cDB3g0Tn5zUHKEjDfXvJYVathjfUM5LCsRN3pbt6ozduQua2pU8ntF0uhsfJp5RrPWgCyN84wCaOhlH1_Z9MzqHteebbjllH-ALz4Om6ZCIKtK4M/s1600/roundhousekick.bmp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="277" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoCMAVN_miegBDCj3DktuDiNJ9A_8cDB3g0Tn5zUHKEjDfXvJYVathjfUM5LCsRN3pbt6ozduQua2pU8ntF0uhsfJp5RrPWgCyN84wCaOhlH1_Z9MzqHteebbjllH-ALz4Om6ZCIKtK4M/s400/roundhousekick.bmp" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjScDbsLXQCBBxbVJr-jaJg_ClkQz8zn6gR_pVNDsA6AG2aM1LSyRMHpZoKLBQrDHLNwfeaDDR56zWhDjMT-6iDeIk9OvOE8fEVNQ84C5tE_sB-NW_1n5uGg9pXrLWLZ_oOMOmlgSOFu1Y/s1600/knee+raise.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="305" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjScDbsLXQCBBxbVJr-jaJg_ClkQz8zn6gR_pVNDsA6AG2aM1LSyRMHpZoKLBQrDHLNwfeaDDR56zWhDjMT-6iDeIk9OvOE8fEVNQ84C5tE_sB-NW_1n5uGg9pXrLWLZ_oOMOmlgSOFu1Y/s400/knee+raise.jpg" width="400" /></a></div><div style="text-align: center;"><em><span style="font-family: "Trebuchet MS", sans-serif;">Stand in the middle of your dip station. Do a roundhouse kick with your left leg over the left bar and as your foot comes back to the floor, grab both bars with your hands and left your knees as high as you can. Repeat, alternating legs.</span></em><br />
<br />
</div><div style="text-align: center;"><strong><span style="font-family: Trebuchet MS; font-size: large;"><em>Tricep Dip on Dip Station</em></span></strong></div><div style="text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5oYenrYc7yQQxqTjPXtZJqScp1JTsg7LjXXiBCxw_r1Lr6y4AVrxUQ-Dl-pi0Z8dfUkrOAEgPRblxfpUrjEai8gOqJ1vWlZ2OFjaWY-nKqQfHXhtgSw-86-knwcBdM6f2Y4ukM1YHxqs/s1600/dipbartaylor.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="304" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5oYenrYc7yQQxqTjPXtZJqScp1JTsg7LjXXiBCxw_r1Lr6y4AVrxUQ-Dl-pi0Z8dfUkrOAEgPRblxfpUrjEai8gOqJ1vWlZ2OFjaWY-nKqQfHXhtgSw-86-knwcBdM6f2Y4ukM1YHxqs/s320/dipbartaylor.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><em><span style="font-family: "Trebuchet MS", sans-serif;">Hold yourself up on the dip station. You can keep your toes on the floor if you are more of a beginner, or for more of a challenge you can bend your knees and raise your feet off the floor. Keep your elbows tight to your body and lower your body down until your upper arm is parallel to the floor. Push your body back up to start. Repeat.</span></em></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><strong><span style="font-family: Trebuchet MS; font-size: large;"><em>Santana Plank</em></span></strong></div><div style="text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhf296eokvzL1KcWsFcJpHKisbiTSEU-M_5n-ol6LwvEINFm7RZRrJF8hudR931Pr5-sVPzg9LMpNYZrKeplFmKPc2puksbTiSU14qw9NCGv5_5zaTTA1e1PHwlZLCKnovXseq50aZTmr8/s1600/T+Stable.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhf296eokvzL1KcWsFcJpHKisbiTSEU-M_5n-ol6LwvEINFm7RZRrJF8hudR931Pr5-sVPzg9LMpNYZrKeplFmKPc2puksbTiSU14qw9NCGv5_5zaTTA1e1PHwlZLCKnovXseq50aZTmr8/s1600/T+Stable.jpg" /></a></div><div class="separator" style="clear: both; text-align: center;"><em><span style="font-family: "Trebuchet MS", sans-serif;">Get into plank, making sure your body is in a straight line from head to ankles and keep your core tight. Shift your weight onto your left arm and rotate your torso, lifting your right arm up to the ceiling. Pause for a moment and return to start. Repeat on the opposite side.</span></em></div><br />
<div style="text-align: center;"><br />
</div><div style="text-align: center;"></div></div><div align="center"><iframe frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="http://rcm.amazon.com/e/cm?lt1=_blank&bc1=FFFFFF&IS2=1&bg1=FFFFFF&fc1=000000&lc1=0000FF&t=philos05-20&o=1&p=8&l=as4&m=amazon&f=ifr&ref=ss_til&asins=B00194PWNQ" style="height: 240px; width: 120px;"></iframe></div></div></div></div>Monicahttp://www.blogger.com/profile/12616368058300952456noreply@blogger.com0tag:blogger.com,1999:blog-1091564645453237867.post-1570475597133870412011-05-11T02:30:00.000-07:002011-05-11T02:39:26.661-07:00Today I Will Fail Better Workout<div dir="ltr" style="text-align: left;" trbidi="on"><div dir="ltr" style="text-align: left;" trbidi="on"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSOVciagi4aBjPdtOMsgwOD351qVLWXreDFTlQq1VWWY5bc7_lQfBntoDZM8Cz37T_d4y5BIxgm-9O2s7Mfg7akVRuqxnPTkWfsW_LiqyccuKuwmveIw-D_X_um6Kee3260Rnconczqyw/s1600/hot+abs.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSOVciagi4aBjPdtOMsgwOD351qVLWXreDFTlQq1VWWY5bc7_lQfBntoDZM8Cz37T_d4y5BIxgm-9O2s7Mfg7akVRuqxnPTkWfsW_LiqyccuKuwmveIw-D_X_um6Kee3260Rnconczqyw/s320/hot+abs.jpg" width="231" /></a></div><div style="text-align: center;"><em><span style="font-family: "Trebuchet MS", sans-serif;">Don't you want these abs this summer?</span></em></div><div align="center"><br />
</div><br />
<span style="font-family: "Trebuchet MS", sans-serif;">Hi Philosophers,</span><br />
<br />
<span style="font-family: Trebuchet MS;">A friend of my mom's has a personal mantra that she uses when practicing yoga. She repeats this phrase when she is trying to hold a pose for a few extra seconds, when it is the hardest and her muscles are about to fail her. </span><br />
<br />
<div style="text-align: center;"><strong><span style="font-size: large;"><em><span style="font-family: Trebuchet MS;">"</span><span style="font-family: "Trebuchet MS", sans-serif;">Ever tried. Ever failed. No matter. Try Again. Fail again. Fail better." </span></em></span></strong></div><div style="text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif;">-Samuel Beckett</span></div><div style="text-align: center;"><br />
</div><div style="text-align: left;"><span style="font-family: Trebuchet MS;">I love this quote because it speaks the truth. When you are improving yourself and fighting demons, when you are digging deep within yourself for that few extra seconds or that last bit of willpower, you must have dogged determination. You must refuse defeat. You must dig your heels in, grit your teeth and see it to the end, no matter how many times you fail in the mean time. </span></div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><span style="font-family: Trebuchet MS;">I, personally, expect to fail whenever I try something new. Whenever I have attempted something worthwhile, I have always failed a few times before getting it right and succeeding. And even then, I have always found ways to improve upon my success. I fail better. And then my success becomes greater. And it continues. It is a beautiful thing to watch something grow. </span></div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><span style="font-family: Trebuchet MS;">Take this lesson into your workouts. Push yourself until your muscles fail you, until your will no longer carries you. Keep track of your reps and times for these workouts, and then go back and do the workout again a few weeks later, challenging yourself to do better--to fail better. The most important thing is to always push yourself harder, past what you think your limitation are, until you fail. Then pick yourself back up and try to pass your new limitation. Keep getting better, keep getting stronger. Only you decide your limits. </span></div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><span style="font-family: Trebuchet MS;">Fail better today,</span></div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><em><span style="font-family: Trebuchet MS;">Monica</span></em> </div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-family: Trebuchet MS; font-size: x-large;"><strong><em><u>Today I Will Fail Better Workout</u></em></strong></span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-family: Trebuchet MS; font-size: large;"><strong>Circuit #1</strong></span></div><div style="text-align: center;"><span style="font-family: Trebuchet MS; font-size: large;"><em><span style="font-size: small;">Set your Gymboss Interval Timer for 6 rounds of 10 and 50 second intervals. Rest for 10 seconds and work at your maximum intensity for 50 seconds.</span></em></span></div><div style="text-align: center;"><span style="font-family: Trebuchet MS;"><strong>Supergirl Plank</strong></span></div><div style="text-align: center;"><span style="font-family: Trebuchet MS;"><strong>Kneeling Leg Lift</strong></span></div><div style="text-align: center;"><span style="font-family: Trebuchet MS;"><strong>V-Splits on Dip Station</strong></span></div><div style="text-align: left;"><br />
</div><div style="text-align: center;"><span style="font-family: Trebuchet MS; font-size: large;"><strong>Tabata Jump Rope</strong></span></div><div style="text-align: center;"><span style="font-family: Trebuchet MS; font-size: large;"><em><span style="font-size: small;">Set your Gymboss Interval Timer for 8 rounds of 10 and 20 second intervals. Rest for 10 seconds and skip rope at your maximum intensity for 20 seconds.</span></em></span></div><div style="text-align: left;"><br />
</div><div style="text-align: center;"><span style="font-family: Trebuchet MS; font-size: large;"><strong>Circuit #2</strong></span></div><div style="text-align: center;"><em><span style="font-family: Trebuchet MS;">Set your interval timer for 6 rounds of 10 and 50 second intervals.</span></em></div><div style="text-align: center;"><span style="font-family: Trebuchet MS;"><strong>Up and Down Plank</strong></span></div><div style="text-align: center;"><span style="font-family: Trebuchet MS;"><strong>One Legged Squat-Right Leg</strong></span></div><div style="text-align: center;"><span style="font-family: Trebuchet MS;"><strong>One Legged Squat-Left Leg</strong></span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-family: Trebuchet MS; font-size: large;"><strong>Tabata Jump Rope</strong></span></div><div style="text-align: center;"><span style="font-family: Trebuchet MS; font-size: large;"><em><span style="font-size: small;">Set your interval timer for 8 rounds of 10 and 20 second intervals. </span></em></span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-family: Trebuchet MS; font-size: large;"><strong>Circuit #3</strong></span><br />
<em><span style="font-family: Trebuchet MS;">Set your interval timer for 6 rounds of 10 and 50 second intervals.</span></em></div><span style="font-family: Trebuchet MS; font-size: large;"></span><br />
<div style="text-align: center;"><span style="font-family: Trebuchet MS;"><strong>Burpee with Reptile Push Up</strong></span></div><div style="text-align: center;"><span style="font-family: Trebuchet MS;"><strong>Side-to-Side V-Sit</strong></span></div><div style="text-align: center;"><span style="font-family: Trebuchet MS;"><strong>Jump Lunge</strong></span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><strong><u><span style="font-family: Trebuchet MS; font-size: x-large;"><em>The Exercises</em></span></u></strong></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><strong><span style="font-family: Trebuchet MS; font-size: large;">Supergirl Plank</span></strong></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixKtmMMh9tpC6Gs0LUvPcLt9pG6m8tZN2S6kVrjjXc9OZ4jfwK9xvclNT7UwJ9jR-sEs3FU9kwc7QQMfz3myh4o0pBulYDXiqHp-zfg7RtYbz39LZuH1l62bBRhBWQY43U2tWehyphenhyphenaA6Vc/s1600/supergirlplank1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="221" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixKtmMMh9tpC6Gs0LUvPcLt9pG6m8tZN2S6kVrjjXc9OZ4jfwK9xvclNT7UwJ9jR-sEs3FU9kwc7QQMfz3myh4o0pBulYDXiqHp-zfg7RtYbz39LZuH1l62bBRhBWQY43U2tWehyphenhyphenaA6Vc/s320/supergirlplank1.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR3vgtIugQxq-6Zd32OBeMxLDM-8m4E-09Hcy-sXL6tWsjJQ_SP3o7idoc3AfD8BefU1JK4hILe5t6B2rJF5r8ur4A-I3AGT1eTg3R6EhBjSSjffcVovN61vugzaR5F_V_udP_H0U8zEI/s1600/supergirlplank2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="214" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR3vgtIugQxq-6Zd32OBeMxLDM-8m4E-09Hcy-sXL6tWsjJQ_SP3o7idoc3AfD8BefU1JK4hILe5t6B2rJF5r8ur4A-I3AGT1eTg3R6EhBjSSjffcVovN61vugzaR5F_V_udP_H0U8zEI/s320/supergirlplank2.jpg" width="320" /></a></div><div style="text-align: center;"><span style="font-family: Trebuchet MS; font-size: small;"><em>Start in the plank position, making sure to keep your core tight and hips lifted. Making sure to keep your body in proper alignment, exhale and raise your right hand and left foot in the air parallel to the floor. Inhale and return to plank. Exhale and raise your left hand and right foot. Inhale and return to plank. Repeat, alternating hands and feet. </em></span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><strong><span style="font-family: Trebuchet MS; font-size: large;">Kneeling Leg Lift</span></strong></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHnEwWxbIeOpT6YRYhdGxbLVftYaWLVbaIpDZKuPER9KlnsUizXNrnN2MghYuEkxwG6nePfRo01gU8VEw3nKIr62iAZLIDVCKJ5_pz3fwWJFB3mCPg0jwa0Em7zw3KA1mPL2komKFW6OU/s1600/kineeling+leg+lift.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHnEwWxbIeOpT6YRYhdGxbLVftYaWLVbaIpDZKuPER9KlnsUizXNrnN2MghYuEkxwG6nePfRo01gU8VEw3nKIr62iAZLIDVCKJ5_pz3fwWJFB3mCPg0jwa0Em7zw3KA1mPL2komKFW6OU/s1600/kineeling+leg+lift.jpg" /></a></div><div style="text-align: center;"><span style="font-family: Trebuchet MS; font-size: small;"><em>Get on all fours, hands directly below your shoulders and knees directly below your hips. Keep your core tight. Keeping your knee bent, kickback your leg so that your foot reaches up to the ceiling. Bring your knee back toward your chest, bringing your knee as close to your chest as you can. Repeat. </em></span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><strong><span style="font-family: Trebuchet MS; font-size: large;">V-Splits on Dip Station</span></strong></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQnsrF7tj_2F3Nt2X2bVGWVdEjQM4qBmzFSHS4Z7mXBRR1aWt7LFpWT3-sLjvr0NCjNvYprsFnYGY5pXJ1ZCpMQbNtsZ67P2oJi-mGIMD79fLpqaxZO_P-kpLtHJFlJjWFAFsG2dXsyjM/s1600/V+Split.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="221" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQnsrF7tj_2F3Nt2X2bVGWVdEjQM4qBmzFSHS4Z7mXBRR1aWt7LFpWT3-sLjvr0NCjNvYprsFnYGY5pXJ1ZCpMQbNtsZ67P2oJi-mGIMD79fLpqaxZO_P-kpLtHJFlJjWFAFsG2dXsyjM/s320/V+Split.jpg" width="320" /></a></div><div style="text-align: center;"><span style="font-family: Trebuchet MS; font-size: small;"><em>Hold yourself up on your dip station. You can rest your toes on the floor, or for an added challenge keep your feet up off the floor the entire time. Contracting your abs, lift your legs in a V. Resist as you return to starting position.</em></span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><strong><span style="font-family: Trebuchet MS; font-size: large;">Up and Down Plank</span></strong></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgA8r9CIItYA0F_2NP1rjTYCMO-SGJs9Q91tmSb_A06SGtgDVx_AYWx5q-2xria6naBy3lCV7M2IKeE7XmTFiF_IkTXMRaBgtsJyaRe_2qxIDgHFYBkSCkG-fkgAZdsGGrWuVcKwLlKEsM/s1600/plank.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgA8r9CIItYA0F_2NP1rjTYCMO-SGJs9Q91tmSb_A06SGtgDVx_AYWx5q-2xria6naBy3lCV7M2IKeE7XmTFiF_IkTXMRaBgtsJyaRe_2qxIDgHFYBkSCkG-fkgAZdsGGrWuVcKwLlKEsM/s1600/plank.jpg" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1agLePwwkslaniWVQyMtrKs5-ZQljJa2ityxVbpDG94L5sLhxzQOcZvG9Xqr85crw8ZJgCu0-aRKuQ_Aq2Z9n5FT1SKq5hofnx7JFnemJWHMICQAAlZobFcP37sibYW_H_W42jhcROy0/s1600/plankelbows.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1agLePwwkslaniWVQyMtrKs5-ZQljJa2ityxVbpDG94L5sLhxzQOcZvG9Xqr85crw8ZJgCu0-aRKuQ_Aq2Z9n5FT1SKq5hofnx7JFnemJWHMICQAAlZobFcP37sibYW_H_W42jhcROy0/s1600/plankelbows.jpg" /></a></div><div style="text-align: center;"><span style="font-family: Trebuchet MS; font-size: small;"><em>Start in a plank position. Make sure your hands are under your shoulders, core is tight and hips lifted. Now lower yourself, one arm at a time, down to your elbowsl. Now lift yourself back up, one arm at a time, to plank. Repeat as fast as you can while maintaining proper form.</em></span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><strong><span style="font-family: Trebuchet MS; font-size: large;">One Legged Squat</span></strong></div><div style="text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvqAXptMdocv-TjsHr_hXT1Dce0DE_DhSO4iM3FUKvkxMC8z9h4xWZ0mxQySnRVVNDMoDFF21yfqc1XYdoK0JIcO7N0YXocyAeVF5-5URPMTyHCm6SjnUNcQIOGm_LAkDfUFzkkOjmpn0/s1600/onelegsquat.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="208" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvqAXptMdocv-TjsHr_hXT1Dce0DE_DhSO4iM3FUKvkxMC8z9h4xWZ0mxQySnRVVNDMoDFF21yfqc1XYdoK0JIcO7N0YXocyAeVF5-5URPMTyHCm6SjnUNcQIOGm_LAkDfUFzkkOjmpn0/s320/onelegsquat.jpg" width="320" /></a></div><div style="text-align: center;"><span style="font-family: Trebuchet MS; font-size: small;"><em>Stand on one leg, contracting all of your standing leg muscles and your core for balance. Extend the other leg and your arms for balance. Lower your body as far as you can, sticking your butt back. Pause for a moment and push up through your leg back to starting position. If you need to you can hold onto the wall or a chair for support.</em></span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><strong><span style="font-family: Trebuchet MS; font-size: large;">Burpee with Reptile Push-Up</span></strong></div><div style="text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5HsOshFRRO0pVFFJ4YLS6cuPHE-t79t_at6bugQHLOIY1PXRGuY0uK88dkOAeZLDDeHhMlwom2BlVukS0SkJUV5IKdNYLQt5LXmeqEOhjnDkAhe7iWy_twMQyAtQe863y9dFove9bNMk/s1600/burpee+w+spiderman+pushup.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="132" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5HsOshFRRO0pVFFJ4YLS6cuPHE-t79t_at6bugQHLOIY1PXRGuY0uK88dkOAeZLDDeHhMlwom2BlVukS0SkJUV5IKdNYLQt5LXmeqEOhjnDkAhe7iWy_twMQyAtQe863y9dFove9bNMk/s400/burpee+w+spiderman+pushup.JPG" width="400" /></a></div><div style="text-align: center;"><span style="font-family: Trebuchet MS; font-size: small;"><em>Start in a standing position. Lower yourself into a squat. Jump back into plank. Lower yourself into a push up while simultaneously bringing your right knee to your right elbow. Lift your body back up into plank. Jump up to a squat position. Jump up, reaching toward the ceiing. Repeat, alternating legs for the push up.</em></span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><strong><span style="font-family: Trebuchet MS; font-size: large;">Side-to-Side V-Sit</span></strong></div><div style="text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9NiySG3UK1oyGa51ip75B8vU9CSY0YDYqS5q8soFKXvYhqB0EQC9K1FBaQ1Rj7eOOWr4bp8S-PGh2wUzfanRP4VcGlC17rOJv-NRjsQ19qP7MhAAj43iUKyeNOZFrtz1nXhZp1sZMOQE/s1600/side+to+side+crunch.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="88" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9NiySG3UK1oyGa51ip75B8vU9CSY0YDYqS5q8soFKXvYhqB0EQC9K1FBaQ1Rj7eOOWr4bp8S-PGh2wUzfanRP4VcGlC17rOJv-NRjsQ19qP7MhAAj43iUKyeNOZFrtz1nXhZp1sZMOQE/s400/side+to+side+crunch.jpg" width="400" /></a></div><div style="text-align: center;"><span style="font-family: Trebuchet MS; font-size: small;"><em>Sit on the ground, bent knees and your torso slightly leaning back. For an added challenge, you may lift your feet up off the floor. Hold a dumbbell or a medicine ball in front of your chest. Tighten your core and twist your torso to the right and then to the left. Alternate sides as quickly as possible while maintaining proper form.</em></span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><strong><span style="font-family: Trebuchet MS; font-size: large;">Jump Lunge</span></strong></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdqK2jxV9eS4NDGGY5bwxzaFv2dr9Qy-bClL4iYori1t1DEgS8AEaQJUTDoUashKX1n7z-68b65Na4NZgC5twtstL8ay-ocm4cBwdq_wWjtWrLqYeuF0fBnhhZ78Dbpmst0pM_mtr_EnQ/s1600/jump+lunge.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdqK2jxV9eS4NDGGY5bwxzaFv2dr9Qy-bClL4iYori1t1DEgS8AEaQJUTDoUashKX1n7z-68b65Na4NZgC5twtstL8ay-ocm4cBwdq_wWjtWrLqYeuF0fBnhhZ78Dbpmst0pM_mtr_EnQ/s1600/jump+lunge.jpg" /></a></div><div style="text-align: center;"><span style="font-family: Trebuchet MS;"><em>Stand in a lunge position, both legs at a 90 degree angle, and being sure not to extend your knees over your toes. Place your hands on your hips and keep your core and legs tight. Drive through your feet and jump up into the air. Land as softly as possible with the opposite leg now in front. Keep jumping, alternating legs, as fast as you can while maintaining proper form. </em></span></div><div style="text-align: center;"></div><div style="text-align: center;"><br />
</div><br />
<div style="text-align: center;"></div></div><iframe frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="http://rcm.amazon.com/e/cm?lt1=_blank&bc1=FFFFFF&IS2=1&bg1=FFFFFF&fc1=000000&lc1=0000FF&t=philos05-20&o=1&p=8&l=as4&m=amazon&f=ifr&ref=ss_til&asins=B00194PWNQ" style="height: 240px; width: 120px;"></iframe></div>Monicahttp://www.blogger.com/profile/12616368058300952456noreply@blogger.com0tag:blogger.com,1999:blog-1091564645453237867.post-90490842635741223372011-05-08T05:00:00.000-07:002011-05-08T05:00:00.670-07:00Final Workout of BodyRock Week!<div dir="ltr" style="text-align: left;" trbidi="on"><div dir="ltr" style="text-align: left;" trbidi="on"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbQMGEKfgrj-S6QgUoAbd2nGOscu8hQwhheX3F1F3QdVcK4HKYvpHJhWvuHMp6xwNMlnunyVjsvcI9vGXJbC_bAL2B0nGZUBUStSRF8Oj0uCKsQ2EBNKAUmS94xlxaJe7_5ZQ7lTiU0X4/s1600/zuz4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="221" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbQMGEKfgrj-S6QgUoAbd2nGOscu8hQwhheX3F1F3QdVcK4HKYvpHJhWvuHMp6xwNMlnunyVjsvcI9vGXJbC_bAL2B0nGZUBUStSRF8Oj0uCKsQ2EBNKAUmS94xlxaJe7_5ZQ7lTiU0X4/s320/zuz4.jpg" width="320" /></a></div><br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;">Hi FitPhilosophers!</span><br />
<br />
<span style="font-family: Trebuchet MS;">This is the final workout of BodyRock Week! I'm really glad I got to catch up on some of Zuzana and Freddy's workouts! I don't know about you, but my body is feeling it! I'm looking forward to a couple days of rest! </span><br />
<br />
<span style="font-family: Trebuchet MS;">This week was a great reminder to mix up your workouts. Never give your body a chance to get bored, or for your workouts to get easy. Always keep it fresh, mix it up, and make it hurt. Your body will thank you! </span><br />
<br />
<span style="font-family: Trebuchet MS;">I have a few different workouts that I keep going back to: hiking, yoga, BodyRock, and the DVDs to the right of this post. Having a variety of workouts that you actually enjoy will keep you from getting bored and keep your body from hitting a plateau. What workouts do you enjoy? What gets you moving on days when you really don't want to workout?</span><br />
<br />
<span style="font-family: Trebuchet MS;">Well, here is the link to the <a href="http://www.bodyrock.tv/2011/04/04/not-afraid-workout/">Not Afraid Workout</a> and the video is below. Zuzana and Freddy wrote a pretty inspirational post to go along with this workout as well, so I hope you read it. </span><br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;">I'll be</span><span style="font-family: "Trebuchet MS", sans-serif;"> back on Wednesday with a new PhilosophyFit routine, so I will see you then! We are going to rest for two days after these brutal workouts. Watch your body transform over the next 48 hours as it rebuilds muscle. :)</span><br />
<br />
<span style="font-family: Trebuchet MS;">See you Wednesday!</span><br />
<br />
<em><span style="font-family: Trebuchet MS;">Monica</span></em><br />
<br />
<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/fnWqrcIAW6Q?feature=player_embedded' frameborder='0'></iframe></div></div><br />
<iframe frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="http://rcm.amazon.com/e/cm?lt1=_blank&bc1=FFFFFF&IS2=1&bg1=FFFFFF&fc1=000000&lc1=B900FF&t=philos05-20&o=1&p=8&l=as4&m=amazon&f=ifr&ref=ss_til&asins=B001IYXOS2" style="height: 240px; width: 120px;"></iframe></div>Monicahttp://www.blogger.com/profile/12616368058300952456noreply@blogger.com0tag:blogger.com,1999:blog-1091564645453237867.post-82428746690645453302011-05-07T21:59:00.000-07:002011-05-07T22:14:27.263-07:00Yoga Poses for Your Shoulders<div dir="ltr" style="text-align: left;" trbidi="on"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSI-jJxg1Y9iMqSI8UGip2FwIpw8gkJ-hM1Ae5jRxoMBB5dPB7ZiAkl1KhZfxzupdLshNqlClG_QXAe8mZaw4VnBKTS2T1cTkTH34DomCZ7Txpe88uIcPuZCL-GrGZJ75SDwaY1wsLhbw/s1600/yoga.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSI-jJxg1Y9iMqSI8UGip2FwIpw8gkJ-hM1Ae5jRxoMBB5dPB7ZiAkl1KhZfxzupdLshNqlClG_QXAe8mZaw4VnBKTS2T1cTkTH34DomCZ7Txpe88uIcPuZCL-GrGZJ75SDwaY1wsLhbw/s320/yoga.jpg" width="320" /></a></div><br />
<span style="font-family: "Trebuchet MS", sans-serif;">Hi Philosophers,</span><br />
<br />
<span style="font-family: Trebuchet MS;">My high intensity interval training routines are amazing for melting fat, boosting your metabolism, and building muscle. All of this being said, these are high impact workouts and you don't want to overdo them and risk possible injury. The key to high intensity training is proper form and listening to your body. Something I've been doing lately is incorporating more yoga into my workouts to relax my muscles inbetween the more strenuous routines. </span><br />
<br />
<span style="font-family: Trebuchet MS;">The great thing about yoga is that it stretches every muscle, tendon and ligament in your body, keeping you flexible and your muscles supple. Yoga builds strength and balance. If you have back problems, then you definitely want to do yoga a couple of times a week, because it will ease your pain. </span><br />
<br />
<span style="font-family: Trebuchet MS;">Most people seem to know these things about yoga already, but yoga is not limited to healing your back or giving you more flexibility. Yoga can heal and ease all kinds of mental, emotional and physical disorders.</span><br />
<br />
<span style="font-family: Trebuchet MS;">Today I will focus on yoga poses that will help your shoulders. The following poses will loosen the shoulder joints by increasing flexibility and releasing tension in your shoulders, chest and upper back; improve your posture; and strengthen your arms, wrists, shoulders and chest muscles.</span><br />
<br />
<span style="font-family: Trebuchet MS;">When you are doing these poses, make sure to focus on your breathing. Breathing is the heart of yoga. Breathing is what differentiates yoga from stretching. Take deep breaths that fill up your diaphragm. Breathe in through your nose, and exhale through your mouth. Do your best to clear your thoughts and focus on your breathing. With each exhale, try to <em>release more. </em>Hold each pose for five deep, cleansing breaths. If it's comfortable for you, you can hold each pose longer.</span><br />
<br />
<span style="font-family: Trebuchet MS;">The main thing to remember about yoga is that, unlike our interval training, yoga is not about competition or trying to do the perfect pose. Yoga is about doing the best you can, and doing what feels good to you. Yoga is about relaxation and calming your mind. </span><br />
<br />
<span style="font-family: Trebuchet MS;">Namaste, my friends, which means <em>the light within me salutes the light within you</em>. </span><br />
<br />
<em><span style="font-family: Trebuchet MS;">Monica</span></em><br />
<br />
<div style="text-align: center;"><em><span style="font-family: Trebuchet MS; font-size: x-large;"><strong>The Poses</strong></span></em></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><strong><em><span style="font-family: Trebuchet MS; font-size: large;">Reverse Prayer Pose</span></em></strong></div><div style="text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWor95MoxhzxJbA5jBsJVU8HlIV7nsdOc3zvC74_lAOtPctXXVJT2VaNFl1vP5ncO46tQ8V6XImZG-Z9Fh7gcdvGo4zxmgI2fbtaiNV2OoTTeBuqN0aCB_kNoNHJDVGGPTfwZsDbcMrOg/s1600/reverse+prayer+pose.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWor95MoxhzxJbA5jBsJVU8HlIV7nsdOc3zvC74_lAOtPctXXVJT2VaNFl1vP5ncO46tQ8V6XImZG-Z9Fh7gcdvGo4zxmgI2fbtaiNV2OoTTeBuqN0aCB_kNoNHJDVGGPTfwZsDbcMrOg/s1600/reverse+prayer+pose.jpg" /></a></div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif;"><em>If you find yourself hunched over in front of the computer for hours on end, you are going to love this pose. You can even do this one right at your desk! </em></span></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Trebuchet MS;"><strong>How to do it: </strong>Come to an easy cross-legged position on the floor and bring your hands together behind your back in a prayer position. Do what is comfortable for you, but try to get your hands as high up your back as possible.</span></div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Trebuchet MS;"><strong>Modification: </strong>If you aren't flexible enough to put your hands in the prayer position, you can clasp opposite elbows instead.</span></div><br />
<div style="text-align: center;"><strong><em><span style="font-family: "Trebuchet MS", sans-serif; font-size: large;">Downward-Facing Dog Pose</span></em></strong></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggA46og37IS72PUAsxy260NADKqQmF7bwsODdQkWe0EWFlYuwlbULyaznwuVuR7eZ1S04gcwMaZPqlPtjkQ2MGZBUrbFGtXL8m0jzbdsUkQURoV2XDkzGjulS8chnDXKXwYSPkWSf2j2w/s1600/downward+dog.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggA46og37IS72PUAsxy260NADKqQmF7bwsODdQkWe0EWFlYuwlbULyaznwuVuR7eZ1S04gcwMaZPqlPtjkQ2MGZBUrbFGtXL8m0jzbdsUkQURoV2XDkzGjulS8chnDXKXwYSPkWSf2j2w/s1600/downward+dog.jpg" /></a></div><div style="text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif;"><em>This is a classic yoga pose and my number one favorite because it just feels so good! One of its many benefits is that it decompresses the spine and lets your upper spine rest and release, which is perfect for anyone with back and neck problems.</em></span></div><div style="text-align: center;"><br />
</div><div style="text-align: left;"><span style="font-family: "Trebuchet MS", sans-serif;"><strong>How to do it: </strong>Start on your hands and knees. Your hands should be shoulder distance apart. Straighten your knees so that you are in the shape of an inverted V, making sure your feet are about hip width apart. Try to work your heels to the floor, one at a time if you need to, and really push back on your hands so that you take the "bump" out of your back. I like to move my toes and the muscles of my face around in this pose to remind me to relax. I also like to turn my head from side to side just slightly to loosen up my neck.</span></div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><span style="font-family: "Trebuchet MS", sans-serif;"><strong>Modification:</strong> You can still get a nice stretch in your shoulders by placing your hands on the seat of a chair instead of the floor. </span></div><div style="text-align: center;"><br />
</div><br />
<br />
<div style="text-align: center;"><strong><em><span style="font-family: "Trebuchet MS", sans-serif; font-size: large;">Upward-Facing Dog Pose</span></em></strong></div><div style="text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitpolqE00VRuat3KsjIGoweB6nbY1JqhW6X1jaLURltc495dBAUkXAUsUZkAOyz4-zkqSvl4LBS7OoKScVM-kQDVOfgi11sChdCZ3K4y_wqRQ1rNDvXSe1FN0mqhC-JcdMvPfxMPtZz3I/s1600/up+dog.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitpolqE00VRuat3KsjIGoweB6nbY1JqhW6X1jaLURltc495dBAUkXAUsUZkAOyz4-zkqSvl4LBS7OoKScVM-kQDVOfgi11sChdCZ3K4y_wqRQ1rNDvXSe1FN0mqhC-JcdMvPfxMPtZz3I/s1600/up+dog.jpg" /></a></div><div class="separator" style="clear: both; text-align: center;"><em><span style="font-family: "Trebuchet MS", sans-serif;">Upward-Facing Dog Pose looks a lot like the Cobra, but don't be fooled. In Up Dog, you keep your arms straight, and in Cobra you keep them bent. This pose is amazing not only because it opens up your chest and improves posture, but it also strengthens your arms, wrists, shoulders and chest muscles. </span></em></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Trebuchet MS;"><strong>How to do it: </strong>Lie down on your stomach. Your legs should be straight out behind you and the tops of your feet should be flat on the floor. Place your hands by your hips, bending at the elbows and spreading your fingers wide. Press into your hands, straightening your arms and lifting your chest up. Keep your thighs engaged as you put pressure on your hands and feet, lifting your thighs up off the floor. </span></div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Trebuchet MS;"><strong>Modification:</strong> You can take the pressure off of your lower back by slightly bending your elbows.</span></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><br />
<div style="text-align: center;"><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><strong><em><span style="font-family: "Trebuchet MS", sans-serif; font-size: large;">Side-Angle Pose with a Twist</span></em></strong></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0Zkg3o22NswLuunUCnRcT5JlSzvShMsMnny6fGlwL2dD16KCXxVT7Qcxa8dIEVcjvrCMp7H4fcad4rOz3Go7YVL2NudH5V3URszhxif6vjLeU21poT75MDrMgoSt0CZHeOuk1he7vCOc/s1600/side-angle-pose1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0Zkg3o22NswLuunUCnRcT5JlSzvShMsMnny6fGlwL2dD16KCXxVT7Qcxa8dIEVcjvrCMp7H4fcad4rOz3Go7YVL2NudH5V3URszhxif6vjLeU21poT75MDrMgoSt0CZHeOuk1he7vCOc/s320/side-angle-pose1.jpg" width="320" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; text-align: center;"><br />
<strong><span style="font-family: "Trebuchet MS", sans-serif;"><em>Try this for an added challenge:</em></span></strong></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcPgoazpFzNueoZ3UmPFJM4PAVOjphFBzGt-bVOmdstr3d2rTB7xRka6nL_tt5xSRQBVdx6yBjw52Gh1B9ySt16cka0nnhKI2HTCvieP84XZU_tqGBaJk2XhKlItoToHro8BVT0Ipq2SY/s1600/side+angle+pose+with+twist.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="301" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcPgoazpFzNueoZ3UmPFJM4PAVOjphFBzGt-bVOmdstr3d2rTB7xRka6nL_tt5xSRQBVdx6yBjw52Gh1B9ySt16cka0nnhKI2HTCvieP84XZU_tqGBaJk2XhKlItoToHro8BVT0Ipq2SY/s320/side+angle+pose+with+twist.JPG" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><em><span style="font-family: "Trebuchet MS", sans-serif;">This pose will open the front of the body and your shoulders, and work your legs as well. If you can't quite clasp your hands behind you, don't worry....just do what is comfortable for you.</span></em></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Trebuchet MS;"><strong>How to do it: </strong>Start standing and bring your left foot back about 3-4 feet or whatever is comfortable for you. Bend your right knee so that your thigh is parallel to the floor. Make sure your back heel is flat on the floor and toes are pointed slightly forward. Place your right forearm on your knee and bring your left arm straight up to the ceiling. Now drop your left arm back behind you and grab your thigh, rotating your chest towards the ceiling. You can stay here if that is all you can do. </span></div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Trebuchet MS;"><strong>Modification: </strong>For an added challenge you can drop your right hand to the floor then try to reach up behind your thigh to grasp your left hand.</span></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: large;"><strong><em>Reverse Plank Pose</em></strong></span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKAx3ino8rzy0xRjolY8-CR7FMs9LKj99QjyZEWEMyZdWHXazmasQlcw2ankVlFhI2KYOmw1JuiWJHb6E1_SuJTUB4OqvXr0Azg-6OoCDzET2Wu6TASxADC8KQDFxvXGsEX45tcZeScOU/s1600/reverse+plank.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKAx3ino8rzy0xRjolY8-CR7FMs9LKj99QjyZEWEMyZdWHXazmasQlcw2ankVlFhI2KYOmw1JuiWJHb6E1_SuJTUB4OqvXr0Azg-6OoCDzET2Wu6TASxADC8KQDFxvXGsEX45tcZeScOU/s1600/reverse+plank.jpg" /></a></div><div class="separator" style="clear: both; text-align: center;"><em><span style="font-family: "Trebuchet MS", sans-serif;">Reverse Plank will stretch your shoulders and build strength in your shoulders, arms, chest, wrists, and ankle joints. Plus it feels amazing and opens you up, fighting the dreaded hunched shoulders.</span></em></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Trebuchet MS;"><strong>How to do it: </strong>Sit on the floor with your feet out in front of you and your hands flat on the floor behind your hips, with your fingertips facing towards you. Keeping your legs and arms straight, push into your hands and raise your chest and hips toward the ceiling. If it's comfortable, you can slowly let your head fall back to stretch your neck.</span></div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Trebuchet MS;"><strong>Modification:</strong> You don't need to raise your hips so that your body is flat. Only raise them as high as is comfortable.</span></div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><strong><em><span style="font-family: "Trebuchet MS", sans-serif; font-size: large;">Seated Spinal Twist Pose</span></em></strong></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEif2TOxZCqHANZzTjJ_KqDV4GX5ctS8T1Se6SR4hbwHvz9duqQeshmRo2QQRfdjlXDN9AdKr2YoaRBWNYqYnm9lXUZTFcWr2_KOYSimerU7a_mza27rFAGKuhL2Tndd1D01pb1_I6EfJh0/s1600/seated_twist.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEif2TOxZCqHANZzTjJ_KqDV4GX5ctS8T1Se6SR4hbwHvz9duqQeshmRo2QQRfdjlXDN9AdKr2YoaRBWNYqYnm9lXUZTFcWr2_KOYSimerU7a_mza27rFAGKuhL2Tndd1D01pb1_I6EfJh0/s320/seated_twist.jpg" width="282" /></a></div><div class="separator" style="clear: both; text-align: center;"><em><span style="font-family: "Trebuchet MS", sans-serif;">If you have any kind of back or hip pain, the Seated Spinal Twist is going to be your new favorite pose. This gentle twist works wonders on releasing the muscles in your neck, shoulders and lower back</span></em></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Trebuchet MS;"><strong>How to do it: </strong>Sit on the floor with your feet out in front of you, then bend your right leg and cross it over your left leg so that your right foot is on the outside of your left knee. Bend your left leg. Twist your torso to the right, focusing on twisting your upper back rather than your lower back. Put your right hand behind you for support and bend your left arm and place it on the outside of your right thigh.</span></div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Trebuchet MS;"><strong>Modification: </strong>You can keep your left leg straight out in front of you and twist your torso only slightly.</span></div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: Trebuchet MS; font-size: large;"><em><strong><span style="color: magenta; font-size: x-large;">Bonus!</span> </strong></em></span></div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: Trebuchet MS; font-size: large;"><em><strong>Happy Ending: Corpse Pose</strong></em></span></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKNPnsW60iiPNRjLtKFAofK4IPzUHglORs_R9uFkUWUvdkC2qOYSOjkemBvdSMruSncP3UEA_hiz4WkmoGhfYaVOsxDMrTudcDQFG9K7DO8HSgNkn7HphI50l-_NPdmDT_9WGZa9vRdwQ/s1600/128_Corpse-Pose.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="162" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKNPnsW60iiPNRjLtKFAofK4IPzUHglORs_R9uFkUWUvdkC2qOYSOjkemBvdSMruSncP3UEA_hiz4WkmoGhfYaVOsxDMrTudcDQFG9K7DO8HSgNkn7HphI50l-_NPdmDT_9WGZa9vRdwQ/s320/128_Corpse-Pose.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><em><span style="font-family: Trebuchet MS;">There is nothing better than the Corpse Pose at the end of your yoga routine. Your body feels alive from all of the oxygen that you have inhaled. Your muscles are stretched out and you feel opened up. You have focused on your breathing and have cleared your mind. Now lie flat on the ground, let your feet flop open, let your hands fall to your side. Settle into it and get comfortable. Now get "busy" relaxing. Focus on your breath and with each exhale let go more. Wiggle your toes. Move the muscles of your face around. Let go. When you are ready to get up, slowly roll over to your side and gently move into a sitting, cross-legged position. </span></em></div><br />
<div style="text-align: center;"><em><span style="font-family: Trebuchet MS; font-size: large;"><strong>Namaste.</strong></span></em></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div style="text-align: left;"><br />
</div></div>Monicahttp://www.blogger.com/profile/12616368058300952456noreply@blogger.com0