Archive for the Category » Health «
Hello my friends! It’s been a while. I’ve been MIA! With the hustle and bustle of the holidays and shopping, I’ve really managed to put my blogging on the back burner. But, after much needed time away with the family, and a bit of time put into relaxing and adjusting to the huge alterations in my life, I finally feel its time to come back and commit to a little blogging.
I’ve missed it!
So, what’s new in my world? Well, most importantly, I’ve managed to stay committed to taking good care of my physical and mental wellbeing!! Diet and exercise, Baby! I’ve been creating and motivating myself with vision boards. Check it out! Here is the fitness one I’m working on!
I’m no longer going to a trainer 3 times a week, but those 2 months really had a huge impact on my life. Even though I hadn’t managed to lose any pounds while I was there, I had lost several inches around my waist; but most importantly, I developed a healthy relationship and love for working out! Since the training I’ve joined Franco’s, my local fitness and spa resort, (look it up if you hadn’t heard of it, its insane!! It was actually on the Discovery channel as one o the Top 10 Fitness resorts in the Us a few years back! Yowza!) and have kept to a flexible regimen of attending strength, cardio, and flexibility classes regularly. Body Pump, Body Combat, Body Attack, Zumba, CxWorx, Cycling, Yoga, Thai Chi, Pilates, Boxing, Circuit Training, etc. You name it, they have it! I love it! I’m pretty addicted really… But in the best way possible!
Yoga is my passion right now!
Anyway, besides all the love for physical training, I’ve recently committed to a 40 day Detox. I read, and then re-read and took notes, and then implemented! If you’re interested the book is called Detox for Women by Natalia Rose (Click the title and it’ll bring you to the book on Amazon). It’s really a great book and a great program. The idea behind the detox is to flush out all of the bacteria and yeast in our bodies (ew, I know! But we are all maxed out on the amount we actually carry in our systems! Yucky!) and get our bodies back to excellent health! The reason I really like this particular program is because the rules are simple and easy to follow, and there is room for flexibility and fun. In this particular 4 week program, you cut out grains, fruit, cow’s milk, and most meats, but you are allowed, goat’s cheese, fish, dark chocolate (68% or higher), and wine! All of which make this program super easy to follow and stick with, in my opinion. You also focus on incorporating vegetable juices each morning, a practice I already follow and love, and also eating salads (loaded with avocado, might I add) for lunch. It’s a do-able program, and so far I haven’t had an ounce of trouble following it and I actually enjoy it very much. I don’t feel deprived in the slightest.
Check this out, I even came up with an easy snack solution so I can munch while I blog!
I came up with an easy alternative to my craving for chips and salsa. I thought about why I really liked the combo and it was really all bout the flavor of the salsa, the crunchiness of the chip, and the fun and convenience of the dipping and finger foods. So, after digging through the fridge, carrots seemed like the perfect solution! And I’m really enjoying it just as much!
Buttons really seems to enjoy it too! Yum! Carrots!
Well, my original idea for this post was to share some personal hurdles and feats with you to help keep my progress on track and also to motivate me to keep going and keep posting. My friend Marissa has being blogging about her progress on her own private blog and it has really inspired me to record and share my goals and accomplishments. I wanted to share with you my progress so far… and even though I tossed the idea back in forth in my head on whether or not to share this, I decided its really what I needed to do, for me, and for you, if it helps with motivation at all.
(*By the way, pretend I’m wearing a bathing suit if it helps with the shock factor of me in my skivvies!) 
I took these before pictures a little over a year ago. I posted them all over my house (on my fridge, in the bathroom, in my purse) to help keep me focused on the goal. After about a month, each of the photos went missing (or rather they were hidden, one by one over time, to avoid unexpected guests from seeing) and were forgotten. Well, I found them today, and decided I needed an update! At the time of these photos I was about 141-144lbs.
(Sorry! These photos are a little embarrassing! I have them posted on the password protected version!)
And today, at the time of these new photos, I’m 134!! Go me! I still have a ways to go, but I ‘m really proud of myself. Its only been about 3 months of semi-focusing (I say semi because I wasn’t really focused on keeping my food on track as much as I should have), 2 of which were with the trainer, gaining muscle, 2 weeks working out on my own at Franco’s, 2 weeks hiatus with the holidays (can we say Pumpkin Pie?! Gah! My weakness!), and then 15 days or so of re-focusing and getting back on track. I’ve managed to drop more inches and (finally!) some pounds without even focusing on the weight loss part. It was more of just really going to the gym because its fun and I love to do it. (I removed the undies pix! Those are on the password protected version! Sorry guys!)
Can you see the difference?! (If you can’t, its cool, just keep it to yourself and don’t pop my balloon, ok? hehe! Thanks!) My favorite part, is my arms and shoulders!! Look!!! They have shape and definition to them!!! Just what I had always wanted! 
I can’t wait to see what they will look like a month from now! Or 2 months from now! WooHoo! And check it out, my butt!! Its got a little more shape and a little less junk in the trunk! LOL!!! I know its not a HUGE difference! But its enough to keep me going full speed ahead! And just the inches in my waist alone are enough to be happy about!
I plan on using this blog to help keep me on track, and to also motivate me to keep it up! I’ll keep posting pics as time and results continue, and I’ll also post goals and everything else I need to keep me on track. Like check these out! I cut them out from all of my Yoga Journal magazines.
THIS IS MY GOAL!! One day, I WILL look this good doing yoga (NAKED!)!
This is Kathryn Budig! Her body and yoga skills are amazing. She’s my current inspiration!
Well, anyway, Thanks for reading, and as always, thanks for the love. I’m glad to be back. Hopefully I can inspire a few people with my posts.
Hugs and snuggles!! (And muscle flexes!!)
Rachel
I started my morning off right today, with a quick ride on my motorcycle (which didn’t last long, because I quickly turned into a popsicle), and then an incredibly healthy green juice for breakfast when I walked in the door.
Beautiful morning, calm mind
Beautiful juice, grateful body
Usually, I’m more of a green smoothie fan, but today I wanted to try something different. I’m fortunate enough to have parents, that bought a nice expensive juicer, and then went on vacation so I could sneak it out the pantry, dust it off, and give it a whirl.
I’m glad I did, because this stuff is very powerful!! It had me zinging off the walls with energy! Very cool!
The juicer seems to be something that is brought up in all the natural health books that I read. What is so great about it, and also what makes it different from a green smoothie in a blender, is that it extracts all of the juice from the fiber of the fruit or vegetable, so that way the liquid goodness is absorbed immediately into your body, and it gives a break to all of your digestive organs because it doesn’t have to focus on processing the fiber-y pulp. Major Score!! Instant energy! Happy body!
In my juice today, I had lots of green yummy things. I followed a recipe from Kris Carr’s wonderful book Crazy Sexy Diet. Out of every health book I’ve read, this is my Go-To. I’d even go as far as saying its my Healthy Living Bible. It has so much goodness packed in one perfectly sized book, and Kris Carr is like, my idol. I first stumbled upon her when I watched her documentary, Crazy Sexy Cancer, and have fallen quickly and hard, for this spunky health guru. She’s amazing.
Here’s a little bit about her story. At the age of 31 she found out she had stage 4 cancer (there is no stage 5) all over her lungs and liver. She was young and energetic and was an upcoming actress in New York living life the way we all do, with an average American diet, drinking, partying, and being young. But something happened… She got cancer! And it changed her world entirely. Her cancer was so rare, that every doctor she went to see had suggested something entirely different from the last, coming up with a large variety of different solutions – basically guest work (chemo, radiation, multiple organ transplant, etc.), but Kris refused to be used as a lab rat. instead she took matters into her own hands and submerged herself in the self healing, holistic world. After almost 10 years (she just had her 40th b-day, but you’d swear she was still in her 20’s) she managed to throw all of the health care practitioners for a loop, for one, by still being here, and also by being the most healthy and radiate woman you could meet. She’s completely changed her own life. She got the tumors to quit growing. They will never go away, due to the type that they are, but the doctors now say that she can basically look at them as “beauty marks’ as they are no longer a threat to her life, and she’s by far one of the healthiest women you’ll meet. Go Kris!! I Absolutely love her!! If you get the chance pick up her book, Crazy Sexy Diet, she will knock your socks off and have you rolling on the floor laughing. She’s really great.
Anyway, sorry for the ramble, I just get so excited. Here is what went into my green juice this morning:
All Organic!!
-5 celery stalks
-1 cucumber
-1 large leaf kale
-1 broccoli stem
-1 pear
-1/2 apple (added at the end, because I thought it needed a tad more sweetness)
This stuff was really neat and very different, but I enjoyed the taste. Very subtle hint of sweet.
It was the perfect way to start this morning. It gave me the energy to start this day with a blog post, and to get my booty out the door early, ready to go. Seriously, I have so much energy, I feel like I could go run a marathon. Lol!!
Have a great Saturday everyone!!!
Next post is on Remie’s wedding. I’m finally getting to the extra good stuff, wedding dresses, dancing, and pretty things.
I’ve been busy tonight, cutting and pasting and smiling and jamming out to the music. I’ve been working on my vision board, putting my dreams and goals out there in a visual, so I can see and remind myself daily that I want something more, and I can work towards it. Thought I’d share.
Check out my work space. And this is after I tidied up a bit. Oh, the craziness that is creativity. Love it!
But before I share the finished piece, take a look at this photo I took at work today. This is currently what I have to look at on my desk. Its perfect.
Isn’t this Beautiful! Gosh, I love the colors, and how vibrant, and delicate. Oranges, purples, and yellows together are my favorite at the moment.
So, here’s what I’ve been up to tonight. I cut out pieces from magazines of things that inspire me and mean something to me and put them together in a collage, so I have something to reflect my dreams, all in one place, that I can see often. I know its hard to see what’s going on because everything is not very clear, but I swear I tried a million times and this was the clearest shot. The glare was terrible, and I moved it all over the house, with the same problem no matter where I went.
Here is my finished piece. Let me explain some of it a bit 
This is a sweet little reflection of many of my dreams. As you can see, I dream of simplicity, and beauty and peacefulness, surrounded in nature. I dream of escape. Quietness, and tuning out. I dream of health, and radiance, and sunshine… and reflection and being close to nature. I dream of playing and adventure, movement, and discovery. I want to have a place of peace. A place for reflection and gratitude.
The only thing its missing, is the love part. I couldn’t find a picture beautiful enough to describe the type of intensity and passion in a perfect partner.
I left a space… I know I’ll find something…
I was working through a workbook on success and reaching goals, and one of the exercises had us dream our most outrageous dream, one that seems almost impossible to achieve. After much reflection and lots of free flowing ideas on paper, my ultimate dream emerged. It had me giggle, because it was so simple, but also so far away, huge, but possible. It wasn’t the dream of huge mansions and tons of money with fancy cars and yachts. It was so much more than that.
I dream of a sanctuary. I want land, with untamed forest and wildness. I want to have the most beautiful gardens with fresh nurturing fruits and vegetables. flowers and bees and butterflies. Life. I want to have a place for people to come together and enjoy the gardens and share. I want to have different structures, to have courses in health, on how to nurture your body properly through food, and how to grow your own food. I want to have yoga and Thai chi classes and meditation groups. I want to have an animal sanctuary. for all the animals that have been abused and forgotten. I want a place where people and animals can just be. and have resect for one another, all life is precious. I want to share, with others, that there is so much more to gain through simplicity…
I have pages and pages of how I vision it all in my head.
I get carried away sometimes.
I’ll leave it at this, for now, I could go on forever… Hope that wasn’t weird…
Anyway, I still need to post on the new recipe I have. And I’m soooo tired! I actually got on here to share the recipe, but then, this all came out instead. Whoops. Oh well, I’ll post real quick. It’s a dish that everyone loves, and we are so due for a recipe. So, off to post number 2, real quick before I pass out sitting at my kitchen table.
Love you guys! Beauty beauty everywhere, huh?! 
How about this weather change? It’s almost snuggle weather. Good thing I have a fluffy furry little puppy to share some snuggles with.
I’m using the old-school program I have at work to do this post so please forgive the format. I cant crop or adjust any pictures, so… oh well! 
I’m at the office this morning after my 7th day of working out. Its been a total of 2 and 1/2 weeks!
Here are my thoughts on the training so far:
I’ve spent many many many dollars on crazy fad diets, diet pills, gym memberships, and everything else they can think of to get you fit. So far, nothing has worked… until I hit the gym with a personal trainer. I know it’s only been 2.5 weeks in and only 7 training days, but, I swear I can already feel the difference. My body aches in all the right ways (even my tushie is aching!), I feel better, stronger, and as if I’ll get results sooner and finally reach my fitness goals. Even though I’m recording all these workouts, I know I’d never get the same results without proper instruction. Having someone watch you while you do each work out is great because you may think you’re doing the move perfectly, when you are actually off just a smidgen, and man, does that smidgen count. “Push your butt out a little further, spread you feet an inch wider, lower your butt an inch closer to the ground.” THOSE INCHES COUNT and make a world of difference, You Can FEEL it!! lol! I think I’ll have “Pull your abs in, back straight, belly button in!” drilled into my head forever by the end of the month. There is nothing like having someone pushing you to do better, just when you think you can’t do anymore. And nothing feels more amazing then when you actually do that extra rep that you thought you’d have to give up on. Even if i dont drop a pound this whole month, I’ll be sticking around for many months with Lauren. I feel so much better and full of energy!
Here’s to a better version of me!!!
Thanks Lauren!!
I wanted to post a link to Lauren’s website, just in case anyone was interested and wanted to check it out:
http://femalesintrainingstudio.com/
Here is an update from today’s workout:
I know you can’t read that picture so here is what it says:
Circuit Training: 50 seconds of the workout, 10 seconds to move to the next station, repeat circuit twice
DB Squat, High Knees, Triceps Press, V Plank Burpee, Shoulder Pushup, Jump Rope, Medicine Ball Squat, Cross Over Mt. Sprints
Abs Work:
Butterfly Kicks, Side Plank, Other Side Plank, Sit Ups with both arms and Legs straight up in the air, Bicycle Crunches, Hold Boat Pose while crossing elbows left to right.
Repeat twice
Cardio: walk at a speed of 3.0 for 60 seconds, run at a speed of 5.5 for 60 seconds, alternating for 15 minutes.
Having a beautiful, energy filled day, everyone!
Did a 5k run this past Saturday with a handful of my favorite peeps. We ran our butts off, climbed over walls, jumped over mud pits, climbed through tunnels and under ropes, all while trudging through the sloshy, dirty dirty dirty mud! We ran through pitch black warehouses, climbed over huge hay stacks and climbed up and over 20 ft rope walls. And the whole time we were hauling ass for over 3 miles! BooYea!! We bad!!
Can’t wait for the Warrior Dash next October, which is 10x the amount of hard-core-age and filled with mega hard obstacles! I’m talking barbed wire, jumping over flames, swimming through mud, 30ft high walls to climb, and jumping through wrecked cars! Can’t wait for that one again! Here are a few pictures from that race! We were COVERED in mud!! Check out Shontel’s head in the last pic!
Wish I could find the album with my action pictures jumping over flames and crossing the finish line!! It was totally bad ass! I’ll keep digging! But YES!! Do this amazingness if you get the opportunity! SO MUCH FUN!
Anyways!
Here are the last 2 updates from last Friday and Monday’s (this morning!) training!
Friday! We ran though this routine 3 or 4 times I cant remember! There were other moves added, but I cant remember! Sheesh! that’s why I have to keep these posts coming on time! hehehehe!
Monday!
We ran though this routine twice, including 20lbs bars in squats, 10-15lbs bars in the lounges, and 2 10lb dumb bells in the other moves. Youchies!
And for cardio she had us speed jump rope, on 20 seconds, off 20 seconds for 6 minutes straight!
Man, it feels Gooooooooooood!!! I ‘m starting to feel like one sexy kitten! Well… more so than usual… 
heheheh!
Have a stupendous day!! ha! Yes, Stupendous!!! that’s a fun word!! Love you guys!
No sleep, 7am workout. Pooped! Here’s the routine!
Squat Press with two 8lb dumb bells, Walking Lunges, and Burpees
10 each and repeat for 10 minutes
Next, Jump Squats, Plank Pick Ups, and Full Sit Ups
10 each and repeat for 10 minutes
Last, Burpees 5 each, and TRX machine rows 15 each, repeat for 5 minutes
Treadmill Intervals
:
Food Journal:
Hemp Protein Shake
Broccoli Crunch
Tofu, Broccoli Stir-fry
GIRLS NIGHT! Steamed Artichoke with 2 dips, sweet potato fries, focaccia bread with artichoke, fried plantain
I walked around the shopping center near my work today during my lunch break and I came across Earth Savers. On the window they had one of my favorite quotes, which I thought was neat, so I snapped a shot. 
And check out the feast I got to indulge in tonight! I love Wednesday’s Girl’s Night!! Off to bed! Sweetest Dreams!
This past Monday was my third training day with F.I.T.! I’ll do a quick run through as I know the explanations get boring! Here are my notes and journal entries!
I don’t know why these came out so blurry! I’ll use my camera instead of my phone next time. It says I had a protein shake right after my workout, crackers for snacks, bruschetta and hummus on cucumber slices for lunch and a snack later,and tofu, broccoli, brown rice stir fry for dinner. And also that I felt Wonderful! And Energized! 
The next entry (to the right) is a break down of my workout, which I know you cant read. I texted the breakdown earlier so I wouldn’t forget exactly what I did!
I’ll type it out here, really quick, just in case I need them later on. I know these must get boring! I did 20 sec of push ups, 20 sec of holding plank, 20 sec of rest, repeat 8 times. Next, same routine, (20/20/20) X8 but swapping out jump-ups (squat down and then jump up with both feet on to a raised platform) & burpees (look these up on YouTube, they SUCK!). Next it was (40/40/40/rest 40) x4. Over Head Stretch was lying on your back, hold 10lbs weight straight in front of you and then raise it above your head until right before you touch the ground, lift back up, and then drop forward to your waist, with control and back up again. Forehead touch is, while still lying on your back, hold 10lbs weight straight above your face and then bending elbows lower the weight to your forehead and back up again. lower leg lift and drop is while still on your back, holding same weight straight up above your chest, lift and drop both legs together down to the floor and then up in the air again. I know, its had to imagine without visuals, but I’m just trying to get a description out so I can have an idea for later use.
Cardio/Treadmill Intervals:
Minutes: Incline: Speed:
1-2 2 3.5
2-4 5 3.8
4-6 7 3.2
6-8 7 3.8
8-10 9 3.8
11-13 9 4.0
13-15 9 3.2
15-18 0 2.8
This Training day was this past Monday (yesterday) morning from 7am to 8 am.
I headed to my parents and hopped into the shower before I made it to work at 8:45pm fully energized and ready to go! Morning work outs are MUCH muchmuchmuch better! I felt amazing and bright and aware the entire day, and was able to go to sleep at a great time with little effort!
Not much happened today, Tuesday, besides a hectic, crazy busy day at work. Boring stuff. No workout. So here is my food journal for today!
BLUR Translation: Handful raisins and almonds, tofu, broccoli, brown rice stir fry, basmati rice with Tomato and basil, 4oz (or less) chocolate wine. Also, Today about my health I feel: Tired, Healthy, but long day at work.
Have a great night everyone! Bed time for me!! Hugs!
I figured it was about time for another recipe… Its been a few weeks since the last one. With all the catch-up posts I need to do: Colorado, working out, growing my own wheat grass, even Remie’s Wedding back in July! I really wish I had more time! But, you do what you can and enjoy as you go!
So the dish we are making is very refreshing and light! I’ll give you a super quick back story on where this sweet little dish came from. My older brother Daniel’s girlfriend Paula, is/was in school to become a nutritionist (WooHoo! Go Paula!!). For one of her classes the students were required to make dishes, each week focusing on a different theme (this meat, that grain, that type of dish, this type of sauce, etc.). I want to say that this dish came from the best themed week there could be! Vegetarian Week! 
Paula sent me every recipe that came from that class, and out of the few I tried, this one was especially amazing!! I wanted to share with all of you here, as I don’t think anyone will mind (or even know, hehe!). Thank you, Paula!
So here it is! Brown Rice, Tomato and Basil Salad
ingredients:
2 cups water
1 cup long-grain basmati brown rice
½ teaspoon coarse salt
2 tablespoons Champagne vinegar or white wine vinegar
2 teaspoons sugar
2 tablespoons olive oil
2-3 vine tomatoes, cut into 1/2-inch pieces
1 cup (packed) fresh basil leaves, finely chopped
Preparation:
Bring 2 cups water, along with the rice and salt, to boil in heavy medium saucepan. Cover, reduce heat to low and simmer until rice is tender and water is absorbed, about 40 minutes.
After 40 minutes, move the saucepan off the heat, fluff the rice, and re-cover until ready to use. Ideally, use after 5-10 minutes.
Whisk vinegar and sugar in small bowl. Gradually whisk in oil. Pour over rice.
Add tomatoes and basil and toss to combine. Season with salt and pepper. (Can be made 6 hours ahead. Cover; chill. Bring to room temperature before serving.)
*Note: I tried this dish with normal brown rice and it wasn’t so great. The Basmati rice seems to hold a bit more stiffness to the cooked grain and not wind up as mushy as the brown rice turned out. Maybe if you attempted, you’d have better luck, but from my experience, the basmati is a must. Find it in the bulk section at your local Whole Foods or Fresh Market.
Here are some super sweet action shots! (Not really, but they’re fun anyway!!)
Chop! Chop! chop! Wisk! Wisk! Wisk!
NOM! NOM! NOM!
I’m such a nerd! 
I really hope you enjoy this super magnifico dish! I’ve made it several times for get togethers and everyone that tried was a fan! The basil and white wine vinegar are the flavors that stand out in
this dish, and they are oh-so-perfect together! Enjoy!
Happy Day, Everyone!!! Smooches! Snuggles!! And Love Bubbles!!!
Hey Everyone! Just got back from my 1st group meditation, and I’m about to snuggle up with some popcorn and the Saints game! WHO DAT! Ha! That’s so funny because I’m definitely not a football fan, but tonight I clicked it on for a sec and couldn’t peel myself away. Good stuff so far!
My meditation experience tonight was pretty amazing. There were only 2 other people in the group tonight, Linda and Bridget, but we enjoyed each others company so much that we wound staying to about 8pm (it started at 6:30pm and was only suppose to last 45mins). Both Bridget and Linda were really sweet and open to me being a beginner, as I’ve only done it a handful of times. They explained everything really well, and as we started the 20 minute meditation I felt very comfortable and relaxed in their presence.
The room was cozy with dim lights, a nice smell, and had calming music playing along with a small water fountain flowing. Linda walked us through a 2 minute body scan as we each sat on our meditation pillows, which she provided for us. After that we had 20 minutes to just be in our own mind and focus on our breathe and concentrate on a mantra, or a 2-3 syllable repetitious saying. The idea is to clear your mind of all the scattered self talk of the day and focus on relaxing our body and tuning into the self. It was a great experience. When it was over, I felt so relaxed. Good stuff! I signed up for the rest of the 6 week program.
~*~*~*~*~*~*~*~
So, let me get into the PHYSICAL training for the day. I went to the gym around 3pm so I could squeeze in the work out and the meditation today. I had a short day of work today
Here’s my Journal Entry for the day.
![IMG_3534[1]](http://www.cloudsandclovers.com/wp-content/uploads/2011/09/IMG_35341.jpg "IMG_3534[1]")
![IMG_3535[1]](http://www.cloudsandclovers.com/wp-content/uploads/2011/09/IMG_35351.jpg "IMG_3535[1]")
So today, Lauren started me with the 10 min treadmill warm up.
The focus for the day was upper-body. She had me working on this really neat machine called the TRX(?), which reminded me of an adult jungle gym.
![IMG_3525[1]](http://www.cloudsandclovers.com/wp-content/uploads/2011/09/IMG_35251.jpg "IMG_3525[1]")
I started out with the TRX Squat. This is where you grab the front hanging handles and plant your feet on the ground, hip with apart, leeeeeeeean way back, and then start the squats… nice and slow, pushing your booty out really far and pulling your abs in tight. On the way up you HOP! Yup, HOP! And do this again and again following the 40 second work, 20 second rest routine, all the way through, repeating 8 times.
Next move she had me do is called the Hamstring Curl, where she lowers the handles to 5 inches above the floor, you lie on the ground and place your ankles in the handles. You lift your pelvis way up in the air and hold it there, next you pull your heels in towards your butt, and then slowly back away again. The entire time your feet are lifted off the ground. This one was tough, but fun. Had the heart pumping big time.
Then, was the foot ball runs. You stand, hip with apart, and then squat down half way. When the guys on the speaker says “go” you hall ass, running as fast as you can in place, while squatting down. You don’t stop until he says stop! Talk about cardio!
The TRX Row was next, where you grab the handles, facing the machine, plant your feet on the ground and lean all the way back. from there you start rowing. You slowly pull your body toward the machine, keeping your elbows squeezed in against you sides. Abs Tight! Then back down, fully extended. Repeat! This one I enjoyed!
![IMG_3527[1]](http://www.cloudsandclovers.com/wp-content/uploads/2011/09/IMG_35271.jpg "IMG_3527[1]")
![IMG_3528[1]](http://www.cloudsandclovers.com/wp-content/uploads/2011/09/IMG_35281.jpg "IMG_3528[1]")
(see the girl in the mirror doing the plank behind me?! You’re supposed to hold that position for as long as you can. Bet she was sweating!) 
Next was the Chess Press, where I flipped over, facing away from the machine and leaning all the way forward, keeping my body straight as a board. Basically the exact opposite position. This time I did a push up sort of move, but in the air, using my body weight. Tough Tough Tough, but of so good when I finished those sets.
After that, The Heisman Hop! Like the football players do! Stand with feet wide apart, knees bent, in a semi squat, and jump from side to side, getting some cardio in and some muscle work on the side abs (what are they called again, I forget?).
![IMG_3526[1]](http://www.cloudsandclovers.com/wp-content/uploads/2011/09/IMG_35261.jpg "IMG_3526[1]")
Second to last I had the TRX Rear Delt Fly. I flip over facing the machine again, same position leaning back, but this time I pull both arms out to the side in opposite directions and squeeze my shoulder blades in (think of the positioning as your arms starting out straight in front and then slowly spreading them out to make a cross, all against your body weight). Youch!
Lastly, she had me flip over one more time, to the opposite position, leaning forward, but this time slowly try and raise my hands high above my head and back forward and down again. Hard move to do, but I kept telling myself “Make it count! Almost done! Last set of moves! You can do it!” And I made it! All the way through!
Sorry for the blur on the above photo! Didn’t realize the photo came out like that, but I wanted to show you the routine and also that Lauren named it Sexy Saint Workout. I see why she chose some of those workouts for the day! I’ve seen those foot ball players doing those runs and hops before!
I wasn’t done just yet! Still had cardio! The intervals for the day was keep a speed of 3.5-3.8 and start at incline 5. As each minute passed, up the incline by one (6, 7, 8… etc.) until you reach 10. After 10, start back over again at 5 and work your way up again. Then do the cool down by walking it out for 10 minutes on 0 incline and 2.8 speed. I liked the workout. I felt like I was climbing/speed-walking up a mountain without being able to stop. It had my heart pumping. I checked my heart rate and it was at 158! Yowza!
Overall, I had an excellent 2nd experience with physical training! The motivation is up and I know I’m going to get good results. Can’t wait for tomorrows training!
Hope the work out explanations aren’t too boring for you, but I like to have a nice description just incase I ever want to go back and do these routines on my own!
Have a great evening everyone!! Back to focusing on the game! Whoop Whoop!