for the most part, i have seen all of you since the holiday. only a few brave souls offered to be measured, however, which is fine....but i'd like to make sure i'm seeing everyone for at least one workout a week. if you are having trouble making it to the workouts let me know and we can arrange something. most of you i'm seeing multiple times a week, which is great. lets keep those comin'.
happy birthday to lori this week, and kerry last week...please say you had a huge piece of cake for all of us;)
so for this week, i hope you are finding some good protein sources to beef up your diet. i have reports of people feeling less sore given the increase in proteins, i myself can actually attest to that....which is awsome, cuz i always swore i was getting enough protein, and clearly i wasn't.
an online viewer asked about greek yogurt and was wondering its benefits. i forgot to mention how terrific this stuff is earlier in the week as far as being a great source of protein, and probiotics. probiotics aid in digestion, btw, a good pal to have around on the regular. as for protein, greek yogurt weighs in around 20 grams per serving. i like the fage brand and i have been known just to buy plain and put a little granola in it, or my own fruit and honey or maple. it is also awsome as a sour cream substitute where i've used it on potatoes or in dips as well.
this weekends bonus workouts....saturday @ 10 and sunday @ 1030. we will most likely do a lift circuit on saturday and a cardio something on sunday.
let me know how things are going, especially if i'm not seeing you....eh hem.
the concept
starts november 1st!
what's a two-a-day....that means if you work out hard in the morning, you do a light work out later in the day. so, if you weight train in the morning, i would suggest a 20 or 25 minute cardio of your choice in the evening. or, vice versa. weights and cardio in the morning...yoga at night. whatever. workout ideas will be posted on the regular.
the second workout doesn't have to be crazy. it will just get you moving, get your metabolism revved and keep you from dipping into the candy bowl or the pie tin into the night.
the design...very flexible...workout 5 days a week, with 3 days doubled up. weekends off.
or...
workout everyday and double up once.
or...
any combination...you decide.
a calendar will be provided to keep you on track.
the 2nd component. FOOD!
every week we will have a goal. for instance...one week it might be no sugar, one week no alcohol, one week no eating out. don't be scared....it's feasible and you'll be surprised how much you'll learn about your eating habits and what's actually on your plate.
3rd component. online access and bonus workouts.
this blogspot address will be ours for the challenge. you'll have access to me and each other through this domain. you can bitch and complain or celebrate triumph all in one spot. here will also be our communication board about our upcoming goals and workout ideas.
bonus workouts will be available as well. sunday mornings might be a great time for makeup sessions. all of that can be arranged through our domain.
lastly, weekly weigh-ins and measurements.
measurements are an effective way to give you an idea of your progress...although the way your clothes fit is sometimes the best, and more importantly the way you feel. measurements are also a great tool to see what might be going on if we're not seeing changes. i.e. there might be something else inhibiting weight loss...diet, hormones, thyroid, etc.
we will be using the body fat scale for measurement, as well as tape measure so there will be several ways to track progress.
i look forward to taking the challenge with you.
all my best,
kat
kat@mvfit.com
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