A Week in the Life

Here's my schedule for this week: cardio/run/weight lifting/yoga/food menu
Please keep in mind I didn't start out at this level!!!!! If I haven't freaked you out I'll give you more specifics.

Every morning after I take my daughter to school I do a little yoga routine for 15 to 20 min.

Monday
50 min interval cardio on the elliptical at the gym
weights: Chest, shoulders, Triceps
chest- bench press 4 sets, 6 reps heavy / flies 4 sets, 15 reps light
shoulders-standing shoulder press 4 sets 6 reps heavy / lateral raise 4 sets 15 reps light / shoulder shrugs 4 sets 15 reps light
triceps - dips 4 sets 6 reps heavy / rope press down 5 sets varied weights varied reps per set
Abs- core work (have to have a strong tummy and back!!!)
3 to 4 sets of each 10-15 reps
decline plank, knee tuck on ball, side plank w/ twist, ball crunch, fingers to heel touch, cross over crunch, v-up on stability ball pass, double crunch, hanging leg raise on captain's chair

Tuesday
11 mile run, 8:20 pace, anaerobic and aerobic

Wednesday
45 min interval on elliptical
weights- quads, hams, glutes
quads
smith machine squat 4 sets 6 reps heavy / dumbell lung 4 sets 15 reps light / plie squat 4 sets 10 reps
hamstrings
lying hamstring curl 4 sets heavy / stiff legged deadlift 4 sets 15 reps

inner thigh 4 sets 10 reps
outter thigh 4 sets 10 reps

Abs
twisting bench crunch 3 sets 15, 12, 10 reps
toes to ceiling 3 sets ""
reverse crunch """"
knee tuck """""

Thursday
8 mile interval run on the treadmill, adv heartrate 158 or so Max in the 170s

Friday
50 min interval on elliptical
weights- back and biceps
back-wide grip pull down 4 sets 6 reps heavy/ one arm row 4 sets 15 per arm light
biceps:
5 sets, varied weights, varied reps
calves seated calf raise 4 sets 10 reps

Abs
captains chair 3 sets 15, 12, 10
decline reverse crunch """"
medicine ball decline crunch """"
crunch """"
scisssor """
bench v-up """
stability ball hip thrust """"

Saturday
10 mile out door run varied intensity

Sunday
rest
yoga class in the afternoon

Every month I change my weight lifting routine

Meals
I'll just post dinners for now..if you want more detail I can do that too..you're probably freaked out right now...but it's really not that much!
Monday
penne with creamy walnut sauce
Tuesday
salmon loaf, broccli soup, sweet potato
Wednesday
pancakes (Kerby Lane whole wheat apple..ummm yum), eggs (egg beaters), fruit
Thursday
whole wheat spinach lasagna (this is a south beach recipe that I like)
Friday
veggie burger, homemade red potato fries
Saturday
homemade whole wheat veggie pizza
Sunday
whole wheat fusilli with veggies and turkey sausage

Okay...so..was this too detailed? Should I start out more basic? Do you want more specifics? Are you like...uhhh...what's a stiff legged deadlift? If so I can do that. I'm not sure where your weight lifting knowlege is at. Believe me, this is all stuff you can learn on your own. You DO NOT need a personal trainer. I'm not trashing personal trainers, they have their place. But, I do think with enough knowlege any woman can learn about weight training. I believe it's VERY important to strengthening your body and preventing osteoperosis and general injury. Weight lifting in an anerobic activity. It helps boost your metabolism and keeps you burning extra calories the rest of the day. Don't worry, you won't look like a she man. I think the only women who do are ones who take steroids and a lot of other crazy witch doctor supplements. Don't want to pay for a gym membership? No problem. You can buy 5, 8, and 10 lb. weights at Target for $8 each and start out at home. I can post an at home routine if you like to start out with.
As for diet, first weigh yourself. Figure out your BMI. If you don't know how to do this I can post some links to some online BMI calculators and ideal weight calculators. This will help set a goal for you. Or, you might want to sent an even goal. Like a triathalon or a 5K or 10K..or marathon!!!! I personally believe in heartrate training and think getting your heart rate in the right zones for the right amount of time is ideal. To do this you need a cardio machine that will tell you or a heartrate montior. If you want more info. on this I can go into more detail. I basically count calories. I do not take any weight loss supplements. I do take fish oil supplements...but that's it. Please keep in mind that women shouldn't consume less than 1200 calories a day. Okay...so if you are SERIOUS and want me to put you on a plan I can do that here on the blog. Whatever, let me know what your goals are and what you want. I'll try and help you out as much as I can.
Ask AWAY! :)