Posts Tagged ‘Jeff Kozlovich’

Cycle 3 – Workout

Tuesday, June 8th, 2010

Cycle 3 -

Note from the Coach:

Shannon,

Attached is cycle three.
I blew it, I think it is a day late. Start with Monday.
Cycle 4 will be very different IF you perfectly follow Rule #1 and #3 this cycle.
You really need to get this one right. Show me you can do this and will mix it up next time
Have fun with the jump rope but do it for the full time.
http://jumpropevideos.com/
How is your diet?
Coach Jeff
Workout
Week 1
Monday – 60 min walk
Tuesday -OFF
Wednesday – 45 min walk with weight balls
Thursday – 3 sets each: 8 push ups, 34 crunches, 22 bridges, 35 leg lifts
Friday – Weight ball exercises, Jump rope 5 min 2 sets
Saturday – OFF
Sunday – Hula Hoop 22 min, Walk 25 min, Weight ball exercises
Week 2
Monday – 70 min walk
Tuesday – OFF
Wednesday – 50 min walk with weight balls
Thursday – 3 sets: 10 push ups, 36 crunches, 24 bridges, 40 leg lifts
Friday – Weight ball exercises, Jump rope 3 sets of 5 min
Saturday – OFF
Sunday – Hula Hoop 24 min, Weight ball exercises, walk 30 min
Week 3
Monday – 80 min walk
Tuesday – OFF
Wednesday – 55 min walk with weight balls
Thursday – 3 sets: 12 push ups, 38 crunches, 24 bridges, 40 leg lifts
Friday – Weight ball exercises, Jump Rope 4 sets of 5 min each
Saturday – OFF
Sunday – Hula hoop 26 min, weight ball exercises, walk 35 min
Week 4 -
Rest week
walk swim or bike at least twice in the week.
Harder… he said cycle 4 is going to be HARDER?
I will survive!

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Cycle 2 – Week 1

Wednesday, May 19th, 2010

I have not been putting my progress on  here as I should be.  I started this venture at 150 pounds and as of sunday I am down to 141.  I have a new and harder schedule to follow (thanks Coach Jeff), but I am having fun.  I will post the whole of cycle 2 on here for everyone to see when I get around to it.

Basically I just wanted to say thank you to Coach Jeff and talk about what I have been changing in my life along with the workouts.  I am trying to eat at least 80% fruit and veggies.  The other 20% of my eating habit will contain things like Brown Rice, Brown Rice Tortillas, Olives (stuffed with peppers and garlic!  YUM!), and things like Mayo, cooking Oils and Cheese.

On top of that I have decided to see what this Cycle will bring to me if I cut out ALL drinks aside from water and coffee.  No wine, no cider.  So far so good.

Please give your love and support to my coach as he sets out to do over 2,800 Miles in the next year.  This adventures focus is to raise money for the Blue Planet Run Foundation who brings safe and clean drinking water to places that are in need.  For more information on his adventure please visit his website www.kozhawaii.com  (and YES, I am the one who made and maintains the website… so, if you have any suggestions please feel free to send them to me!)

Sleep sweet where you get there! And stay tuned for the complete schedule…

Oh and Coach… Today for the walk with the weight balls I had to go downtown for an interview so I put them in my backpack and walked down there.  Then I bought books and did the walk with the weights in my hands in the park, put them back in my bag and walked the mile and a half home… My backpack weighed 20 pounds with the weights in it (and books and water and books)!  I think I got a work out today…

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Cycle 1 – Day 2

Monday, April 12th, 2010

Today I don’t have any exercise.  But since I still have to tell coach Jeff what I ate today I am making an entry…

Eat -I started my day with a soy latte, brown rice with butter kale and onions, string cheese, coffee, raw walnuts & cashews, quesadilla (cheese, corn tortilla and salsa), water, coffee, mini Bella cheese wheel… Dinner was red wine, corn pasta with fried kale and onions in olive oil and Braggs amino acids.  I also had cheese pop corn after dinner.  Now I am drinking water and getting ready to go to sleep.

How did I do today?

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Cycle 1 – Day 1

Sunday, April 11th, 2010

Today is the start of my next adventure.  I now have a Personal Trainer who is based out of Hawaii.  He has made me a schedule to follow and asked that I tell him everything I eat on a daily basis.  My goal is to drop 30 pounds and swim across lake Cour d’Alene with my aunt this summer.  I am going to put everything down here daily.  If anyone is interested in reading more about this wonderful trainer feel free to visit his website www.kozhawaii.com.

Today I was to walk for 45 min and I did.  I took Rashell and her friend to the park and walked around there picking up trash… I am allowed to add picking up trash to my walks right?  We try and do that every time we walk around…  I was disgusted and amazed at the amount of trash in the park!

What I had to eat -Water, coffee, 2 eggs, hash browns with onions and bell peppers, water, fried rice (white rice, onions, potato, kale, olive oil and herbs), wine, Fritos and salsa, Brown rice with onions kale and olive oil, wine.

And now I am going to go to bed with this last bit of wine and get some lovely sleep… or maybe I can read some since it is early… I am headed to bed!  *grin*

Ya’ll Sleep Sweet When you get there…

Just in case you were wondering what my rules and  guidelines are I am putting the instructions I was given below:

Shannon,

Here we go!
I’m sure this will need a bit of tweaking in the first few weeks but . . .
Rule # 1. FOLLOW THE SCHEDULE!
Rule #2  Push through feeling tired but STOP if you are feeling pain.
Rule # 3  FOLLOW THE SCHEDULE
You are on a four week cycle. The first 3 weeks of each cycle get more difficult each week – then you get an easy week.
If you think some of this is too easy . . .do the math and figure out what things will be like in three months. If you are confused about anything remember rule #1 and #3 then email me for clarification.
Guess what? You get to write down everything you eat during week one, too.I don’t care so much yet how much you eat just what you eat. EVERYTHING. Send it to me.
At the end of every week send me a note telling me how things are going and if you missed or cut short or deviated in any way from the schedule.
Let me know when you join the YMCA. (this has been put on hold until after the play)
After reviewing rule #1 and #3 feel free to ask any questions you want.
Coach Jeff

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