Posts Tagged ‘Koz-Hawaii’

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 – Week 2

Sunday, April 25th, 2010

The schedule:

Sunday – Walk 50 min

Monday  – Off

Tuesday – Weight ball exercises

Wednesday – Walk with weight balls 35 min

Thursday – 3 sets of 12 push ups, 34 crunches, 22 bridges, 22 leg lifts

Friday – Off

Saturday –  Hula Hoop 20 min, walk 20 min, weight ball exercises

This week was great.  On the off days I actually took about a 3 mile walk downtown and back.  The sets on Thursday went very well.  I was able to do 12 push ups non-stop once and I did 2 sets of the bridges before my knees started to hurt too much and I had to do the 3rd set using the bed.   I am still not sure exactly what you are looking for with the leg lifts, but I do my best.  Yesterday I may have forgotten the rules… I did the hula hoop and the walk and started the weight ball stuff, but my hands hurt so bad that I couldn’t grip the weights so I stopped the exercise.  This marks the end of week 2.

I am trying to get all things with an ingredient list out of my daily diet.  I do have some things left at home and will continue to get cereal and Almond Milk for Rashell, but I am trying to cook more.  I am now on a quest to make a gluten and white rice free pizza crust.  Any Suggestions?

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End Week 1

Sunday, April 18th, 2010

I did my workout after we got home from our wonderful day… so I would say it was about 9pm that I started…

Saturday. Have fun with the Hula Hoop and walk right after. weight ball same as Tuesday.

this is the one that will need tweaking. Start week one with this. Standing with legs shoulder width apart and a weight ball in each hand:

1) lateral raises  - just how it sounds, raise arms out to the side to shoulder height and GO DOWN SLOWLY. 10×3   45 second rest between.
2) forward raises – same thing to the front  10 X 3
3)  Overhead press. Arms bent and even with shoulders and one arm at a time fully extended over the head. Down slowly. 20 (10 each arm) X3
4) Take one ball and hold it out in front of you with one hand. Move that hand around to you back where the other hand is waiting to receive the hand off so the ball is moving clockwise around you. Do this quickly for five (changed to 2.5 min but since I do not have a timer that does half min I settled on 3 min) minutes then do the same in opposite direction for five minutes.

hula hoop 15 min
walk 15
weight ball
exercises

Rashell was totally excited that I went out for a 15 min walk around the block and left her home.  She has deemed that she is now old enough for that kind of thing AND told me that I worry too much.  The change in time for the roundy roundy weight ball thingy was good.  I only started to lose my grip in about the last min (but I still don’t have a timer that can do half min so*shrug* I will just try NOT to throw the ball directly at the laptop again.

What I had to eat… – Coffee, water, leftover hash browns, PB&A, pickles lettuce and cheese, Hard cider, one slice of gluten free Angle Food birthday cake, brown rice with sour cream and garlic, wine, water.

This is the End of Week One.  I feel good, and I just got a hell of a lot more free time and 90% of the snacks in my life removed.  My feet are still a little sore from my 3 mile walk in my sandals, it also still aches a little when I laugh and I am ready for more!  Anything special for me to do this week Coach?

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Cycle 1 – Day 4

Wednesday, April 14th, 2010

Today my instructions said to walk for 30 min holding the 4 pound weight balls.  This was the perfect day for it!  I took Rashell to the park after I put the soup to cook on the stove and walked the field in bare feet.  This was harder than it sounded because my hands are still a bit sore from yesterday, but it was a LOVELY day today.

I left the paper at work that I write everything I eat on so I will do my best:  Today started with a breakfast Mimosa to celebrate a birthday at the office, Stonewall’s veggie Jerquee (say flour, water, soybean oil, spices, yeast, liquid smoke, potassium sorbate), an apple and cream cheese, panda bar (brown rice flour, brown rice syrup, honey, peanut butter, cane juice, soy oil, salt, molasses), OY I almost forgot ALL the coffee and some water, for dinner I made Cabbage Soup (vegetable broth, water, cabbage, onions, spices) and brown rice.

And that should be pretty close to accurate…

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Cycle 1 – Day 3

Tuesday, April 13th, 2010
This really was harder that it sounds…
My weight balls are 4 pounds and one has a little more air than the other.  I really noticed the difference in the way they felt in my hands as it got harder to raise my arms.

Tuesday weight ball: this is the one that will need tweaking. Start week one with this. Standing with legs shoulder width apart and a weight ball in each hand:
1) lateral raises  - just how it sounds, raise arms out to the side to shoulder height and GO DOWN SLOWLY. 10×3   45 second rest between.
2) forward raises – same thing to the front  10 X 3
3)  Overhead press. Arms bent and even with shoulders and one arm at a time fully extended over the head. Down slowly. 20 (10 each arm) X3
4) Take one ball and hold it out in front of you with one hand. Move that hand around to you back where the other hand is waiting to receive the hand off so the ball is moving clockwise around you. Do this quickly for five minutes then do the same in opposite direction for five minutes. Then send me an email and tell me on a scale of one to ten (ten being really hard) how difficult this was and if anything hurt.

OK Coach Jeff, the roundy roundy ball thing-a-ma-jigger hurt my hands.  I had a VERY hard time keeping the ball in my hands by the middle of the second 5 min.  Is there something else we can try next week? Aside from my hands hurting it did work out my shoulders *smile*  So there was an upside.  I will have to let you know how the sets of 10 went when I wake up in the morning.  I am sure there will be sore arms in my future.  For the Lateral and Front Raises do you want me to hold the weights, weight down or weight up?  Weight down seemed to be more of a workout but weight up was easier on my hands…  This is a work out for my grip as well *grin*

As far as what I had to eat today here you go:  Coffee, water, brown rice with salsa cheese and kale, coffee, raw walnuts, string cheese, coffee, mimosa (Orange peach mango 100% juice and champagne), one little Dark chocolate square (it was a Dove bliss and it was thrown at me at work so I HAD to eat it… and went rather nicely with our lunch time Mimosa), water, coffee, Emergen-C with water, corn pasta with fried kale and onions (a little olive oil and a little Braggs), I am only planning on having water for the rest of the night.

I am thinking about owning a scale and doing a weekly weigh in… but I have never owned a scale.  I guess I would also measure my progress by measuring my waist line instead of getting a scale.  What would you recommend?

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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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