ZWOW #19 - Waterbottle

6 exercises, 10 reps each of 6 exercises = 1 round
Complete 5 rounds for time

1. Waterbottle Clean
2. Pistol Squats (10 each leg)
3. Waterbottle push ups
4. Russian Twists
5. Hip Twists (keep shoulders on mat)
6. Hollow Rock

Video Here
Zuzana's time - 28:15

I didn't do much last week other than lots of active rest (lots of house cleaning) - getting back on it today with this workout

Wheel

Held a wheel for 2 minutes today right after a 1 minute handstand (against the wall) - trying to focus on my exhaling, really trying to release my hips and strengthen my back - trying to release my breath and thus my stress tension and open up (I think?) - that's what I hear them say to do, not sure if I'm doing it right, I'm new to this whole breathing thing (the yoga way atleast) 

Me or the House

So like I said, Corey's gone, so since I'm not trying to play the impressive housewife who's got it all together role for him (you know, like by showering, doing my hair or makeup, all that stuff), I'm just playing Mom and homemaker - we've been having mac n' cheese for dinner for the kids, I've been cleaning up a storm, been eating my healthy way for myself, so diet has been great but I haven't been exercising, just active resting.  Shampooing my carpets at 11:00 at night so they'd be dry before my kids are awake and running around, does that count as active rest?  Did do planks yesterday and some stretching.  But my focus has been on the house this week instead of myself, and I'm doing good and will get back on the wagon pronto, and the house is looking awesome.  

Here's a link for inspiration - this lovely lady has lost 60 lbs so far, great story to remind us to make the most of your life for yourself - set your goals and go get them.  Being healthy is not a diet or exercise program, it's a LIFESTYLE.

Diet Plan of Attack

After watching that video from yesterday, here is my food/diet plan of attack for the next 3 weeks and my exercise plan until Corey get's back from Chile is to focus on yoga and stretching

Beginning Stretching: Do the 4 stretches in the video link to the left everyday for 5 breaths or more
1) downward dog
2) pigeon (each leg)
3) forward bend
4) backward bend

FOOD: going to eat like this vegan video guy says combined with a little Marilu - fruit in the morning at 7, veggies and no chocolate, cheese, meat, or sugar for the rest of the meals during the day. 

7:00 - I've got apples and kiwi for my breakfasts (how simple is that!)
KIDS - cereal/oatmeal/cinnamon, raisins, slices of apple - fiber!!!

10:00 - going to do protein spinach shake at 10:00 (cocoa powder, but no sugar, so not really chocolate, but I'm wondering about the protein powder's effects on the body, shall do more research)
KIDS - spinach protein shakes

1:00 - serving of nuts and raisins if I'm out running errands or salad at home
KIDS - PB&J and fruit & carrots

4:00 - big egg and salsa salad or egg and mustard salad
KIDS - a treat (we gotta try and create a perfect world for these kids!)

6 or 7:00 - healthy version of what I'm feeding the kids or cabbage and chicken soup

Breaking Free

Nicole and I are making our plan of attack, I love that girl, she helps me soo much.
OK!  So, she shared this video with me - 40 minutes long, but good stuff!



Part of our plan comes from the above video at 24:20 - 30:20

Breaking Free:

1. Start with a healthy breakfast (fiber!!!)
   
2. Use foods to hold blood sugar steady (beans, greens, lentils)
   
3. Dieters: Use the Rule of 10 (your ideal weight x 10 = the calories you must eat to keep your metabolism going)
   
4. Break craving cycles (focus on the time of day or of the month that is hard for you, low fat foods help you not have ups and downs of estrogen and cravings)
5. Have regular exercise and rest (you need to exercise or when you go to bed your body won't be tired which will lead you to not sleep well since adult's brains are usually still wired when they go to bed)
   
6. Use social support (You and me, Nicole!  Anyone else out there?)
   
7. Take advantage of other motivators

This week I'm focusing on diet and stretching, and I'm going to revisit parts of Marilu Henner's Total Health Makeover.  Great book, you can get it for 1 cent!  Woo!  Restrictive I guess, but also makes life easier, and since that's what I need right now, I shall find hope in the power of limited choices!  Fruit for breakfast, I got apples and kiwi, I'm set for the whole week, sweet (although I think Mel might have fed most of my pink lady apples to the guinea pigs, that naughty girl... I guess I'll find out in the morning.)

Lots of Active Rest

Saturday was busy, so since I had done such a long run Friday I took it easy with doing lots of yard work.  Sunday is always a day of rest.  Then again yesterday was busy - Corey just left for a trip to Chile and Colombia and I've given myself lots of projects to do while he's gone.  Yesterday we did the boys room and I was moving furniture and moving mattresses and a bunk bed upstairs, so, I counted it as an active rest day again.  So far today I've done a bunch of running around with errands and carrying the baby around the museum and animal farm at Thanksgiving Point.  Forgot that stroller again like I did at Disneyland!  Got to start remembering that again.

So, hopefully I'll get in a real workout today, but we'll see.  It takes me a few days to get in to the "Corey's out of town" routine, so we'll see how it does.  If I don't get in a workout, I'm atleast going to do more yoga stretching cause my shoulders are super tight, I need a massage...

6 Mile Run

My friend Adrienne is training for the Provo Marathon next month.  Today was her last long run as now she's tapering off, but still she had to do 20 miles.  3 hours.  Another friend and I were talking with her that we'd come and keep her company, so I ran 6 miles with her from 6:00 to 7, then Katie ran with her from 7 to 8, then she did the last hour on her own.  I let her take off after 3 miles cause I was slowing her down, plus my stress fracture in my right foot was starting to hurt, which is why I don't run much.  But it was still a great run and a good way to shock my body and jump start my fat burning for the morning.  :)  Going to look like this girl soon just to see what its like ;) 

Pictures of super fit girls like this that I think are awesome my husband doesn't care much for, doesn't think it's attractive.  My kids and I all agreed that this kind of body on a girl is just wrong and unnatural.  Yeah, that look is definitely not for me, (looks like a good workout tho, will write it down and give it a go).  So, if I get too ripped for his liking I guess I'll fatten myself up a little, but still I'd like to get here and see what I think of it.