Add intensity to your strength training

Active Rest
*Have you gotten the Easy Desktop Yoga Workout yet? Give it a try
*Use the stairs at least 3 times today
*Leave something in your car that you'll need sometime during the day--take the stairs to go get it
*Take 10 minutes of your lunch hour and take a walk around the building
*When you get home from work, do 10 pushups, 10 squats and 15 crunches before you sit and watch TV

Easy Desktop Yoga

Strength and Flexibility Focus: Strength Training

Are you getting used to your workouts yet? Today you'll be doing the same strength training workout as last week. Your challenge is to add one more set. Another option is to either add weight or add heavier weight (if you're already using resistance).

Here are your workouts:

Beginners: Do the same Full Body Beginner Workout & Beginner Abs as last week. Challenge: Add one set and heavier weight (if you're using weight)

Intermediate/Advanced: Do the same Total Gym Workout & Dynamic Abs as last week. Challenge: Add one set and heavier weight.

Nutrition Focus: Healthy Snacks

It's important to eat regularly throughout the day and that means you may need to snack between meals to keep your metabolism up and your hunger in control. Today, focus on eating a healthy snack: yogurt and fruit, a small bagel and peanut butter, cheese and crackers, fruit smoothies or whole grain cereal are just a few ideas.

Healthy Snacks

Snacking has become a way of life for both adults and children. A recent study reported that over 95 percent of the women and children in this country have at least one snack each day.

Many common snack foods are high in fat, sugar and sodium. If these foods are used for snacks frequently, they can affect our health.

Snacks can be good for us if we make good choices. Children especially may benefit from healthy snacks. They often cannot eat enough at three meals a day to satisfy their hunger and provide all of the nutrients they need. Snacks can provide the additional foods they need.

Snack Tips

• Plan snacks as a part of the day's food plan.
• When shopping, let children help pick out fruits, vegetables, and cheeses for snacks. They will be more interested in eating these foods if they have been involved in selecting them.
• Set aside a "snack spot" in the refrigerator and cupboard; keep it stocked with nutritious ready-to-eat snacks.
• Offer snacks at regular times, such as midmorning and midafternoon. Don't let children nibble constantly during the day.
• Avoid high sugar, fatty and salty snacks, such as candy and soda pop.
• Snacks are a good way to introduce new foods. Include a game or activity to learn about the new food and let the child help fix it.
• Plan snacks to help meet the suggested number of servings per day from the Food Guide Pyramid: 6 to 11 servings from the breads, cereal, rice and pasta group; 3 to 5 servings from the vegetable group; 2 to 4 servings from the fruit group; 2 to 3 servings from the milk, cheese and yogurt group; and 2 to 3 servings meat, poultry, fish, eggs, nuts and dry beans group.
• Never offer food as a reward for good behavior.

Simple Healthy Snack Ideas

• Raw vegetables, such as celery, carrots, cauliflower, broccoli, green pepper, green beans, cucumbers, mushrooms or zucchini may be served with a lowfat dip.
• Fresh fruit in season, cut in slices or halves, such as apples, oranges, bananas, peaches, grapefruit, grapes, melons, pears, plums or strawberries.
• Lowfat quick breads and muffins, such as pumpkin, zucchini, banana or bran.
• Non-sugared cereals, snack mixes made with popcorn and whole grain cereal.
• Lowfat yogurt with fresh, frozen or canned fruit.
• Shakes with lowfat milk or yogurt and fruit.
• Unsweetened fruit juices.

Pyramid Tortilla Recipe

Here is an easy to do snack. For each person you will need:

1 8-inch tortilla
2 ounces thin sliced turkey or ham
2 Tablespoons shredded cheese
1/4 cup shredded lettuce
1 Tablespoon raisins
Lowfat mayonnaise, cream cheese, or margarine

Give each person a tortilla. Have them spread with mayonnaise, margarine or cream cheese. Then layer on the meat, cheese, lettuce and raisins. Roll up and enjoy.

This snack could also be made using a slice of bread or an English muffin.

Motivation

One of the things you might have realized is that part of being motivated is being prepared. If you schedule your workouts, it's much easier to keep to the schedule if you have your gym bag ready to go. If you workout in the mornings, put your workout clothes next to the bed. Unlace your shoes so you can just step into them and be ready to go. Try to do everything you can to make your workout easier to start--starting is always the hardest part!

Total Body Strength for Beginners

The total body workout below is specifically for beginners who have never lifted weights or who haven't lifted weights in a long time. Take your time with the exercises and modify them to fit your needs.

1. See your doctor before you begin any exercise program if you have any injuries, illnesses or other conditions
2. Begin with a 5-10 minute warm up of light cardio (walking in place, etc.)
3. Perform each exercise for 10-16 repetitions, resting when you need to
4. Start with light weights (or no weight) until you've mastered each exercise.
5. If this is too easy or you're ready to progress, try Total Body Strength 2 or Total Body Strength 3, which contain more difficult exercises.

Do this workout 1-3 non-consecutive days a week, taking at least one day of rest between workouts. For best weight loss results, combine this workout with regular cardio and a healthy, low-calorie diet. Click on pictures for more detailed view.

Floor Squat Stand with feet wider than shoulders and place hands on the floor, ball or a chair (depending on flexibility). Bend knees and, keeping weight in the heels, lower butt until it's parallel to floor (or as low as you can). Keep abs in and make sure you can see your toes.

Wall Push Up Stand a few feet away from a wall or a high stair railing (as shown) and place hands on wall or rail wider than shoulders. Pull the abs in and, keeping back straight, bend elbows and lower body towards the wall/rail until elbows are at 90 degree angles.

Assisted Lunge Stand in split stance, feet about 3 feet apart using a chair or rail for balance. Keeping torso straight, bend knees and lower body towards the floor without allowing front knee to bend over the toe (you should see the tip of your shoe). Push through the heel to come back up. Repeat for all reps and switch legs.

Rear Delt with Good Mornings Bend at the waist keeping the back flat (or slightly arched) until the torso is parallel to the floor, arms straight down.  Raise arms out to the sides to shoulder level like an airplane, palms facing down and squeeze the shoulder blades together. Lower the arms, stand and repeat.  Hold weights for added intensity.

Ball Deadlifts   Stand in front of ball, bend knees slightly and tip from the hips to lower your torso towards ball. Grab the ball and keeping back flat and abs in, roll the ball up the legs straightening the torso and squeezing butt until standing. Do NOT round the back or change the angle of the knees. All movement begins at the hips and everything else should stay in place.

Bicep Curl with Lateral Raise Stand with feet hip-width apart holding light dumbbells in front of thighs, palms out.  Bend elbows and bring weights towards the shoulders (without swinging). Lower back down, turn palms until they face each other and  lift straight out to the sides stopping at shoulder level and keeping elbows slightly bent. Lower and repeat.

Tricep Press Sit on a ball or chair and hold a light-medium dumbbell in both hands with arms extended overhead, elbows next to ears, arms straight. Bend elbows and slowly lower weight behind you until elbows are at 90 degrees--keep the elbows in and right next to ears. Contract triceps and straighten elbows to beginning.

Crunches   Lie on your back with your hands crossed across your chest or supporting the head, knees bent.  Contract abs to lift shoulders off the floor, bringing  rib cage towards the pelvis. Hold for two counts, then lower slowly to the starting position. Repeat.

Oblique Crossover Crunches Lie on your back and cross right foot over left knee.  Lift shoulder blades off the floor and curl left shoulder towards right knee, contracting the right side of waist.   Lower and repeat on the same side before switching sides.

Full Body Workout

This workout uses the Smith machine, which can be found at most health clubs. You can do this workout with dumbbells, barbells, tubing or comparable health club machines. Alternate each lower body and upper body exercise, doing each for 12 to 16 repetitions. Repeat each pair of upper and lower exercises once (beginners-use no weight), twice (intermediate) or three times (advanced) before moving on to the next set of exercises. Do this workout 1-3 non-consecutive days a week and be sure to warm up with light cardio and stretch between sets.

Exercises		Lower Body Exercise		Upper Body Exercise
Smith Squat: feet hip-distance apart, slowly lower into squat, knees behind toes, abs in and back flat. Push up: With bar propped on lower rung, place hands wider than shoulders, back flat, body in a straight line.
Smith Lunge: In split stance, slowly lower body into lunge position, both knees at 90 degree angles. Bent Over Row: With back flat, bend upper body to 45 degree angle.  Pull bar towards chest, squeezing the back.
Deadlifts: Feet hip-width apart, tip from the hips and lower weights to mid-shin, keeping back FLAT, weights close to the legs and abs in.  Squeeze hamstrings. Upright Row: In overhand grip and hands close together on bar, pull bar up to chest level.
One-legged Squat: Prop back foot on bench or step (not shown in picture) slowly lower into lunge position. Tricep Dips:Keep elbows parallel to one another and facing backwards.  Lower only until your elbows are at 90 degrees.
Calf Raises: (not pictured) Stand on weights with Smith bar on shoulders, raise yourself on tips of toes and lower.  Bicep Curls:  (not pictured) Stand holding bar-hands shoulder-width apart.  Bend elbows and bring forearms towards shoulders and lower.		(Not Pictured) Calf Raises		(Not Pictured) Bicep Curls

In the Pictures:  Beth Mastre is one of my personal training clients and boy is she in shape!  In this workout, Beth uses quite a bit of weight for her squats and lunges.  BUT, she's been at it for a while, so you may want to go lighter. Remember, on a Smith machine, the suspended bar is usually about 15 to 20 pounds, so there's already weight on there.  If you're a beginner, check with your doctor before you start any exercise program and do these exercises with no weight until your body is conditioned to tackle the Smith machine.

http://exercise.about.com/cs/weightloss/a/day_nine.htm

Dynamic Abs

By Paige Waehner

Try these unique exercises that target the muscles of the torso in new and dynamic ways. This workout is perfect if you're tired of the same old crunches!

Wood-chops Anchor a resistance band near the floor and stand with left side facing it.  Hold handle with both hands and, keeping your hips forward, sweep your arms up and across your body in a diagonal until arms are over the right side of your body.  If you don't have a resistance band you can use a medicine ball, a light dumbbell or nothing at all.  Don't swing--do the movement slowly.				For Beginners:  Do 1 set of 8-12 repetitions of  each exercise.  Modify anything that isn't comfortable. For Intermediate:  Do 2 sets of 8-12 reps. For Advanced:  Do 3 or more sets of  8-12 repetitions. Always... �?/FONT>Warm up with 5-10 minutes of cardio  �?/FONT>Do this workout in addition to weights and cardio exercise for best results.
Beginner	Advanced	Ball Pikes Lie facedown with ball under shins/ankles, body supported on hands (like a pushup).  Beginners, bend the knees and roll the ball in towards the chest--try to keep your back straight and contract the abs.  Roll out and repeat.  Advanced, keep the legs straight, contract the abs and pull the ball in in a pike position until toes are on the ball.
Obliques Sit with legs bent, back straight, arms extended straight out in front of you.  Contract the abs and sweep right arm down and behind you in a half-circle motion, leaning the torso back a few inches.  Sit back up and repeat on other side.
		Lying Torso Twists Lie in the floor with knees pulled in over the chest.  Place a ball between knees and stretch arms our to the sides like an airplane, palms facing up.  Contract the abs and twist the hips to the right, bringing knees towards the floor (keep your shoulders flat on the floor).  Don't touch the floor, but use the abs to bring knees back to start and go to the other side.
Side-Lying Hip Lift Lie on your side balanced on forearm, feet and hips stacked on top of one another, other hand behind head.  Holding the torso steady, slowly contract your abs and lift the hips off the floor (don't sink into shoulder).  Lower and repeat.

Ab Roll on Ball

1. Kneel in front of the ball and place arms on the ball, elbows bent.
2. Contract the abs and pull the belly towards the spine.
3. Slowly roll forward and out as far as you comfortably can. Don't go so far that you hurt your back or collapse.
4. Keeping the body straight, slowly pull your body back using your arms and abdominals.
5. Continue for 1-3 sets of 8-12 reps, avoiding this move if you have any back problems.
6. You can change the difficult of the move by placing your hands closer in or further out.

Strength Exercises for the Chest

The chest fly is another way to work the major muscles of the chest with a focus on the outer part of the chest. Flies make a nice complement to both chest presses and pushups because those moves are compound; the fly is an isolation movement. You'll most likely need to use a lighter weight for flies, and you should take care when lowering the arms down to avoid hurting the shoulders or losing control of the weights.

1. Lie on the floor, bench or step. Hold weights over the chest with the palms facing each other.
2. Keeping the elbows slightly bent, lower the arms out to the sides and down until they're level with the chest.
3. Keep the elbows in a fixed position and avoid lowering the weights too low.
4. Squeeze chest to bring the arms back up as though you're hugging a tree.
5. Repeat for 1 to 3 sets of 8 to 16 reps.

Tips

• Do this exercise on a ball to add a balance challenge.[/ul

The chest squeeze

1. Sit up straight on ball or chair, back straight and abs in.
2. Hold a medicine ball at chest level and squeeze the ball to contract the chest.
3. While continuing to squeeze the ball, slowly twist toward the left, engaging the abs while simultaneously pushing the ball out until arms are almost straight.
4. Keeping steady pressure on the ball, bring the arms back in and repeat to the other side.
5. Try to keep pressure on the ball the entire time to engage the chest.

Chest Press with Dumbbells - Alternating

This interesting variation of the traditional dumbbell chest press is more challenging than it looks, especially if you do it on an exercise ball. By alternating the arms, you add a new dynamic to the move where you have to engage your core to keep the body stable. When doing this version, you may need to go lighter on the weights. You might also want to try it on a bench or floor before moving on to an exercise ball.

1. Lie down on a bench, step, ball or the floor. Begin with the weights in each hand straight up over the chest, palms face out.
2. Keep the left arm in place while bending the right elbow and lowering the arm down until it's at or just below the chest (the arm should look like a goal post).
3. Press the arm back up without locking the elbow, then immediately repeat the move on the left arm while keeping the right arm in place.
4. Continue alternating sides, engaging the abs to keep the torso from moving.
5. Repeat for 1 to 3 sets of 8 to 16 reps on each arm.

Tips

• Keep the abs contracted throughout the movement to protect your back.
• Keep the motion slow and controlled -- try not to use momentum.

Inject a little fun into your workouts

Okay, so cardio isn't fun in the same way that, say, lounging on the beach is fun. But, if you workout in the gym, there are ways to make your workouts a little more interesting. This week, you have 4 workouts to choose from, each involving different machines at the gym. You can choose the treadmill, stationary bike, elliptical trainer or you can take your workout outside. Whatever you choose, these workouts have you changing your speed and resistance throughout the workout to eliminate boredom and give you a great workout. As always, modify the workouts to fit with your fitness level and schedule. Here you go:

Option 1: Choose one of the workouts on this page, OR
Option 2: Choose an activity and maintain a steady pace for 20-45 minutes.

Be sure to warm up, cool down and stretch at the end of your workout.

Burn 300 Calories in 30 Minutes

Put Down the Magazine and Get to Work!

Strength and Flexibility Focus: Flexibility

Try this new Stretching Workout after you cool down from your cardio workout. If you can, try to hold each stretch for 5-10 seconds longer than usual.

Total Body Stretch

Stretching is an important part of any workout routine. It helps increase your flexibility and reduce your chances of injury. You should stretch after you've cooled down from your workout. You can also stretch your muscles between sets during strength training workouts. Below are some common stretches for your the upper and lower body. Perform each stretch at least once and hold each stretch for at least 10 seconds (more if you have time!). Each stretch should feel good. If you feel any pain, ease up and go slower.

Exercise	Instructions	Example
Standing Quadriceps Stretch	Stand and hold onto a wall for balance if needed.  Grab the top of the right foot and bend your knee, bringing the foot towards the buttocks, knee pointing straight at the floor.  You should feel a stretch right down the front of your leg.  You can squeeze your hips forward a little to feel it more in the hip flexors. Switch sides
Chest and Shoulders	Sit or stand and clasp your hands together behind your back, arms straight.  Lift your hands towards the ceiling, going only as high as is comfortable.  You should feel a stretch in your shoulders and chest.
Chest	Stand in a doorway and place your right forearm on the side of the doorway wall at chest level, elbow bent to 90 degrees. Slowly turn your body to the left.  You should feel a nice stretch all through your chest.  Switch sides
Upper Back	Clasp your hands together in front of you and round your back towards the floor, pressing your arms away from your body to feel a stretch in your upper back.
Biceps	Take your arms out to the sides, slightly behind you, with the thumbs up (as in The Fonz).  Rotate your thumbs down and back until they are pointing to the back wall.  You should feel a stretch in your biceps.
Shoulders	Take right arm straight across your chest and curl the left hand around your elbow, gently pulling on the right arm to deepen the stretch in the shoulders.  Switch sides.
Side Stretch	Sitting or standing, clasp your hands straight up overhead, palms facing the ceiling.  Gently lower to the right side until you feel a stretch down your left side.  Switch sides and repeat.
Triceps	Bend the left elbow behind your head and use the right hand to gently pull the left elbow in further until you feel a stretch in your tricep.  Switch sides and repeat.

Nutrition Focus: Breakfast

You already know it's important to eat breakfast if you're trying to lose weight and get healthy.  Try one of Wendy's great breakfast ideas. If you usually skip it, have a glass of orange juice, yogurt, fruit or a small energy bar.

Motivation

Are you having trouble keeping up with your workouts? If so, you might want to get a fitness journal so you can write down what you're doing. This will help you keep track of things while motivating you as you look back to see what you've accomplished so far. My favorite journal is The Ultimate Workout Journal. If you like online tracking, try FitWatch's Fitness Tracker. It's free!

http://exercise.about.com/cs/weightloss/a/day_ten.htm

Eat more veggies!

Try these activities to be more active and have a little fun:

Strength and Flexibility Focus: Strength

T oday you'll be doing the same strength training workout that you did on Day 9. If you did it right the other day, you added one extra set to your routine. Keep it up!

Beginners: Full Body Beginner Workout & Beginner Abs.

Total Body Strength for Beginners

The total body workout below is specifically for beginners who have never lifted weights or who haven't lifted weights in a long time. Take your time with the exercises and modify them to fit your needs.

1. See your doctor before you begin any exercise program if you have any injuries, illnesses or other conditions
2. Begin with a 5-10 minute warm up of light cardio (walking in place, etc.)
3. Perform each exercise for 10-16 repetitions, resting when you need to
4. Start with light weights (or no weight) until you've mastered each exercise.
5. If this is too easy or you're ready to progress, try Total Body Strength 2 or Total Body Strength 3, which contain more difficult exercises.

Do this workout 1-3 non-consecutive days a week, taking at least one day of rest between workouts. For best weight loss results, combine this workout with regular cardio and a healthy, low-calorie diet. Click on pictures for more detailed view.

Floor Squat Stand with feet wider than shoulders and place hands on the floor, ball or a chair (depending on flexibility). Bend knees and, keeping weight in the heels, lower butt until it's parallel to floor (or as low as you can). Keep abs in and make sure you can see your toes.

Wall Push Up Stand a few feet away from a wall or a high stair railing (as shown) and place hands on wall or rail wider than shoulders. Pull the abs in and, keeping back straight, bend elbows and lower body towards the wall/rail until elbows are at 90 degree angles.

Assisted Lunge Stand in split stance, feet about 3 feet apart using a chair or rail for balance. Keeping torso straight, bend knees and lower body towards the floor without allowing front knee to bend over the toe (you should see the tip of your shoe). Push through the heel to come back up. Repeat for all reps and switch legs.

Rear Delt with Good Mornings Bend at the waist keeping the back flat (or slightly arched) until the torso is parallel to the floor, arms straight down.  Raise arms out to the sides to shoulder level like an airplane, palms facing down and squeeze the shoulder blades together. Lower the arms, stand and repeat.  Hold weights for added intensity.

Ball Deadlifts   Stand in front of ball, bend knees slightly and tip from the hips to lower your torso towards ball. Grab the ball and keeping back flat and abs in, roll the ball up the legs straightening the torso and squeezing butt until standing. Do NOT round the back or change the angle of the knees. All movement begins at the hips and everything else should stay in place.

Bicep Curl with Lateral Raise Stand with feet hip-width apart holding light dumbbells in front of thighs, palms out.  Bend elbows and bring weights towards the shoulders (without swinging). Lower back down, turn palms until they face each other and  lift straight out to the sides stopping at shoulder level and keeping elbows slightly bent. Lower and repeat.

Tricep Press Sit on a ball or chair and hold a light-medium dumbbell in both hands with arms extended overhead, elbows next to ears, arms straight. Bend elbows and slowly lower weight behind you until elbows are at 90 degrees--keep the elbows in and right next to ears. Contract triceps and straighten elbows to beginning.

Crunches   Lie on your back with your hands crossed across your chest or supporting the head, knees bent.  Contract abs to lift shoulders off the floor, bringing  rib cage towards the pelvis. Hold for two counts, then lower slowly to the starting position. Repeat.

Oblique Crossover Crunches Lie on your back and cross right foot over left knee.  Lift shoulder blades off the floor and curl left shoulder towards right knee, contracting the right side of waist.   Lower and repeat on the same side before switching sides.

Intermediate Total Body Strength

.  See your doctor before you begin any exercise program if you have any injuries, illnesses or other conditions
2.  Begin with a 5-10 minute warm up of light cardio (walking in place, etc.)
3.  Perform each exercise for 10-16 repetitions, resting when you need to
4.  Start with light weights (or no weight) until you've mastered each exercise, then choose a weight heavy enough that you can ONLY complete the desired number of reps.
5. If this is too easy or you're ready to progress, try Total Body Strength 3 or visit my Workout Center for more workout ideas.

Do this workout 1-3 non-consecutive days a week, taking at least one day of rest between workouts.  For best weight loss results, combine this workout with regular cardio and a healthy, low-calorie diet. Click on pictures for more detailed view.

Squat with Dumbbell Stand with feet wider than shoulders and hold a heavy dumbbell in both hands. Bend knees and, keeping weight in the heels, lower butt until it's parallel to floor (or as low as you can). Keep abs in and make sure you can see your toes. Push through the heels to raise back up and repeat.

Modified Push Up   Come onto all fours, hands a bit wider than shoulders, lower body resting on knees. Pull the abs in and, keeping back straight, bend elbows and lower body towards the floor until elbows are at 90 degree angles. Push back up and repeat.

Assisted Reverse Lunge Stand with feet together, holding onto a bar or wall for balance.  Step back about 3-4 feet and bend both knees, lowering into a lunge. Don't allow front knee to bend over the toe. Push back to starting position and repeat. Try not to push with the back foot--use front leg to pull your back leg in.

Chest Press Lie on a step, bench or floor with weights a few inches above the chest, elbows even with bench. Keeping abs tight, exhale and push arms up overhead--keeping weights a few inches apart. Don't lock elbows. Lower back to start and repeat.

Deadlifts Stand with feet hip-width apart, knees slightly bent, weights in front of thighs. Keeping back flat and abs in, tip from the hips and lower torso towards the floor, keeping hands close to legs, shoulders back. Squeeze through glutes and hamstrings to raise back up. All movement is from the hips. Do NOT round the back.

Dumbbell Rows Bend over, with torso parallel to floor or at 45 degree angle, abs in and knees slightly bent. Bend arms and bring elbows towards ribcage, contracting the muscles of the lats (outer back). Lower arms and repeat.

Outer Thigh Leg Lift Holding on to a chair for balance, bend right knee to 90 degrees. Keeping body upright, lift bent leg straight up until it's parallel to the floor. Slowly lower back to start and repeat on each leg. For added resistance, use 1-5 lb ankle weights or a resistance band.

Tricep Kickbacks Stand with feet hip-width apart and bend at the waist until back is parallel to floor.  Pull the elbows up next to torso.   Keeping elbows static, straighten arms by contracting triceps.  Lower and repeat.

Barbell Bicep Curl Stand with fit hip-width apart holding body bar, barbell (or dumbbells in front of thighs, palms out. Bend elbows and bring weights towards the shoulders (without swinging). Lower back down and repeat. Intermediate Total Body Strength This workout is a progression from the Beginner/Intermediate Total Body Workout.  It includes more advanced exercises and incorporates a barbell into many of the exercises.  If you don't have a barbell you can continue to use dumbbells 1.  See your doctor if you have any injuries or medical conditions 2.  Begin with a 5-10 minute warm up of light cardio (walking in place, etc.) 3.  Perform each exercise for 1-3 sets of 10-16 repetitions.  Rest for 30-60 secs between sets 4.  Use enough weight that you can ONLY complete desired number of reps 5.  For shorter workouts, split this into separate upper and lower body workouts  6.  Combine this with an ab workout for a complete workout Do this workout 2-3 non-consecutive days a week, taking at least one day of rest between workouts.  For best weight loss results, combine this workout with regular cardio and a healthy, low-calorie diet. Click on pictures for more detailed view. Squat with Barbell Stand with feet wider than shoulders with barbell resting on meaty part of shoulders.  Bend knees and, keeping chest up, lower into a squat.  Keep abs in and the knees behind the toes.  Push through the heels to raise back up and repeat.           Walking Lunges Stand with feet together, and step right foot forward into a lunge, taking both knees to 90 degrees. Step together with left foot and then lunge forward with left foot into a lunge.  Continue, alternating legs, for the length of the room.  Don't allow front knee to bend over the toe.        Deadlifts  Stand with feet hip-width apart, weights in front of thighs.   Keeping back flat and abs in, tip from the hips and lower torso towards the floor, hands close to legs, shoulders back.  Squeeze glutes and hamstrings to raise back up.  All movement is from the hips, so don't round the back.            One-Leg Extension on Ball This is an advanced exercise so use caution.  Lie face up with ball under upper back, knees bent, hips lifted into a bridge position.  Maintaining balance (if you can!) extend right leg until it's parallel to floor.  Bend knee and repeat before switching sides. Make it easier by propping ball against the wall or place fingertips on floor for balance.      Push Ups Begin in pushup position on hands and toes, hands a bit wider than shoulders.  Keeping abs braced, bend the elbows and lower into pushup until elbows are about 90 degrees.  Don't sag in the middle!  Push up and repeat.     Barbell Chest Press Lie on a step, bench or on the floor and hold bar (or dumbbells)  a few inches above the chest.  Keeping trunk braced, exhale and push weight up overhead without locking elbows.  Lower down and repeat. Bent over Barbell Rows Holding a barbell (or dumbbells), tip from the hips and bring the torso to about 45 degrees or parallel to the floor (harder), knees slightly bent.   Bend arms and bring elbows towards ribcage, contracting the lat muscles  (outer back).  Keep the abs braced throughout movement.  Lower and  repeat.  Dumbbell Pullovers Lie face-up on a bench or ball (harder) and hold a medium to heavy dumbbell straight up over chest. Keeping your back against the bench and using control, slowly lower the weight behind your head, arms slightly bent, until you're level with the bench. Squeeze your back to pull the weight back up to start Triceps Dips Sit on a bench or chair with hands resting next to thighs.  Push up and bring the hips out, butt just brushing the bench, knees bent.  Bend the elbows and lower body down (staying close to bench) until elbows are 90 degrees.  Push up and repeat.  Straighten the legs for more intensity.  Triceps One-Armed Pushup Lie down on left side, hips and knees stacked.  Wrap the left arm around torso so that left hand is resting on the right waist.  Place the right hand on the floor in front of you, palm parallel to the body.  Squeeze the triceps and push your body up.  Lower and repeat before switching sides.   Barbell Bicep Curl  Stand with fit hip-width apart holding bar (or dumbbells) in front of thighs, palms out.   Bend elbows and bring weights towards the shoulders (without swinging).  Lower back down and repeat. Hammer Curls on One Leg In standing position, lift the left leg off the ground and balance on the right leg.  With palms facing in, bend elbows and bring weights towards shoulders without swinging the elbows.  Lower back down and repeat.  For the next set, balance on the other leg.

Challenge: Add one set and heavier weight (if you're using weight)

Intermediate/Advanced: Total Gym Workout & Dynamic Abs. Challenge: Add one set and heavier weight.

Nutrition Focus: Lunch

Today, you're concentrating on lunch.  If you work outside the home, you may spend more time eating out than making and bringing your own lunch.  Today, that's going to change. Choose one of these recipes or make your own healthy meal. If you must eat out, try to have a salad with some grilled chicken or shrimp on top--get the dressing on the side! Either way, make sure you've got some lean protein, healthy whole grains, a little fat and a vegetable.

Motivation

Sometimes it's hard to eat healthy, isn't it? One easy way to keep track of your vegetables is to simply look at your plate at each meal--is there anything green on it? Try to eat at least one green thing (or yellow, or red...as long as it's a veggie) with your meals. Remember, a serving of vegetables is pretty small. For example, a half-cup of salad is one serving. Easy, huh?

http://exercise.about.com/library/blbeginnerstrength3.htm

This low-impact, high-intensity workout is for the intermediate/advanced exerciser looking for a workout that's tough on the heart, but easy on the joints.  This is a circuit-style workout, taking you through a series of cardio moves, each performed for about one minute with little or no rest between exercises.  Any time you're doing low-impact exercise, adding big arm movements and going through the exercises with as much speed as you can (while keeping good form) will help you keep your heart rate up.  The exercises are just suggestions...always modify according to your fitness level and avoid any exercise that hurts or doesn't feel right.  See detailed instructions below.

Exercise	Picture
Warm up Warm up for 2 or more minutes with light cardio, such as step touches (as shown).  Really use your arms to get your heart rate going.
Side Lunge with Windmill Arms Stand with legs wide, arms straight out to the sides and parallel to the floor.  Bend the right knee into a side lunge and bring the left arm down towards the foot.  Repeat on the other side, lunging from side to side and bringing opposite arm towards foot.  The faster you go and the lower you lunge, the harder it is.  Repeat for 1 minute.
Knee Lifts with Med Ball Hold a light medicine ball or weight straight up overhead.  Lift the right knee up to waist level while bringing the arms down, touching the weight to the knee.  Return to start and repeat on the left side.  Alternate knees and repeat for 1 minute.
Front Kick with Squat Stand with feet together.  Bring the right knee up and extend the leg in a front kick (don't lock the knee!).  Lower down into a low squat (knees behind toes) and then kick with the left leg.  Repeat (right kick, squat, left kick) for 1 minute.
Diagonal Knee Smash Shift your weight to the right foot and take the left leg straight out to the side, toe lightly resting on the floor and arms extended up and to the right of the body.  Bring the left knee up and across the body while bringing the arms down and towards the left with a torso twist.  Take the left foot down, tapping the floor and continue with the knee lift and arm smash for one minute, going as fast as you can.  Repeat on the other side for one minute.
Side Lunge with Punch Begin in standing position and turn to the right, stepping the left foot straight back and bending the right knee into a lunge while punching with the left arm.  Step the left foot back to start and repeat on the other side, lunging to the left and punching with the right hand.  Move as quickly as you can while keeping good form and repeat, alternating sides for one minute.
Side Knee Lift and Kick Shift the weight to the right leg and take the left arm straight up.  Bring the left knee up to hip level while taking the left elbow down towards the knee, squeezing the waist.  Lower the leg, shift your weight to the left leg and kick to the side with the right leg.  Repeat the knee lift, side kick for one minute then switch to the other side and repeat the same thing for one minute.
Front Kick and Low Lunge Bring the right knee up and extend the leg in a snapping front kick without locking or hyperextending the knee.  Bring the leg back and, keeping your balance on the left leg, immediately take the right leg back behind you in a lunge while touching the floor with your fingertips. Repeat the kick and low lunge sequence for one minute and repeat the sequence on the other side for one minute.
March in Place Use this as a cool down or a transition for repeating the entire circuit.
Stop here for a 12-minute workout or repeat the circuit one or more times for a longer workout.

Tips and Instructions

• Beginners:  Take care with this workout and only do what you can with good form.  You can substitute other moves (marching in place, walking a flight of stairs, etc.), modify the suggested time for each move or try one of these Beginner Cardio Workouts.
• Intermediate/Advanced:  Perform each exercise one after the other for one or more minutes, resting when you need to.  Complete all the exercises for a 12-minute workout or go through the circuit two or more times for a longer workout. 
• Modify according to your fitness level...the time given for each move is just a suggestion--go longer or shorter if you need to.
• Sip water throughout the workout.  When you get tired, walk in place (don't stop moving)
• Monitor your intensity and keep your RPE between 5 and 8 or 9.
• Always see your doctor if you have any injuries, illnesses or health conditions

Full Body Workout

This workout uses the Smith machine, which can be found at most health clubs. You can do this workout with dumbbells, barbells, tubing or comparable health club machines. Alternate each lower body and upper body exercise, doing each for 12 to 16 repetitions. Repeat each pair of upper and lower exercises once (beginners-use no weight), twice (intermediate) or three times (advanced) before moving on to the next set of exercises. Do this workout 1-3 non-consecutive days a week and be sure to warm up with light cardio and stretch between sets. Exercises       Lower Body Exercise   Upper Body Exercise Smith Squat: feet hip-distance apart, slowly lower into squat, knees behind toes, abs in and back flat. Push up: With bar propped on lower rung, place hands wider than shoulders, back flat, body in a straight line. Smith Lunge: In split stance, slowly lower body into lunge position, both knees at 90 degree angles. Bent Over Row: With back flat, bend upper body to 45 degree angle.  Pull bar towards chest, squeezing the back. Deadlifts: Feet hip-width apart, tip from the hips and lower weights to mid-shin, keeping back FLAT, weights close to the legs and abs in.  Squeeze hamstrings. Upright Row: In overhand grip and hands close together on bar, pull bar up to chest level. One-legged Squat: Prop back foot on bench or step (not shown in picture) slowly lower into lunge position. Tricep Dips:Keep elbows parallel to one another and facing backwards.  Lower only until your elbows are at 90 degrees.  Calf Raises: (not pictured) Stand on weights with Smith bar on shoulders, raise yourself on tips of toes and lower.  Bicep Curls:  (not pictured) Stand holding bar-hands shoulder-width apart.  Bend elbows and bring forearms towards shoulders and lower. (Not Pictured) Calf Raises  (Not Pictured) Bicep Curls In the Pictures:  Beth Mastre is one of my personal training clients and boy is she in shape!  In this workout, Beth uses quite a bit of weight for her squats and lunges.  BUT, she's been at it for a while, so you may want to go lighter. Remember, on a Smith machine, the suspended bar is usually about 15 to 20 pounds, so there's already weight on there.  If you're a beginner, check with your doctor before you start any exercise program and do these exercises with no weight until your body is conditioned to tackle the Smith machine. Basic Lower Body Exercises This workout offers some tried and true lower body moves for the hips, butt and thighs. Begin with 5-10 minutes of cardio to warm up Beginners do 1 or 2 sets of 12-16 reps of each exercise, using no weights or light weights Inter/Advanced: do 3 or more sets of 8-12 reps, using enough weight that you can only complete the desired number of reps Rest at least one day between workouts Perform each rep slowly (i.e., count to three during each part of the motion) After your workout, be sure to stretch! Barbell Deadlift Stand with feet hip distance apart.  With shoulders back and back slightly arches, tip from the hips to lower the weight towards the floor (according to your flexibility) and slowly raise back up, squeezing glutes, weight in the heels.  Squat with Barbell Stand with feet wider than shoulders with barbell resting on meaty part of shoulders. Bend knees and, keeping chest up, lower into a squat. Keep abs in and the knees behind the toes. Push through the heels to raise back up and repeat.   Plie Squat With barbell or dumbbells, stand with feet wide, toes out. With knees in line with  toes, lower into a squat. Knees should be behind toes. Push through the heels and lift back up. Lunge Using barbell or dumbbells (or no weight) stand with feet apart, toes forward. Slowly lower into lunge position, keeping body erect and abs in, knees at 90 degree angles. Push through the front heel, squeeze butt and slowly lift up to starting position (without locking knees). Repeat for one set and switch legs. Straight Leg Glute Extensions Using ankle weight (or no weight), balance on hands and knees, abs in and back flat. Straighten one leg and slowly lift up, squeezing the glute. Lower back down allowing toes to barely touch the floor. Repeat and then switch legs. Straight Hip Extensions Using ankle weight (or no weight) lie on floor, abs in. Slowly lift leg up until perpendicular to the floor, lower back to starting position without relaxing. Hamstring Rolls Using exercise ball, place heels or calves on ball and slowly lift butt up, tightening the abs. Roll ball towards butt, squeezing the hamstrings and keeping abs tight, back flat. Hip Adduction Lie on one side, one foot bent in front. Tighten abs and slowly lift other leg as high as you can, keeping leg straight, foot slightly flexed. Use ankle weights for added resistance. Hip Abduction Lie on one side, hips stacked, knees slightly bent. Lift top leg, squeezing the glutes, then lower back down without completely relaxing. Use ankle weights for added resistance.

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Treat Yourself!

Each week, it's a good idea to introduce a little spice into your workouts. That means changing what you're doing or trying something completely new. I've given you some options to spice things up or do it yourself by doing something new...a new class at the gym, a walk with a friend or a new workout video.

Choose One Option:
Option 1: Boredom Busters - Choose a different workout from last week or try:
Option 2: Circuit Training

Treadmill/Cardio Gym Workouts

The following workouts involve building endurance and burning calories by changing your speed, resistance and/or incline.  The settings are samples only, so modify the workouts according to your fitness level.  Use the Perceived Exertion Scale to determine how hard you're working.  Check with your doctor before you start any exercise program.

The 30 Minute Treadmill Interval Workout

This workout involves alternative hard (sprinting or speed-walking) intervals with recovery (walking or slow-jogging) intervals.  Increase or decrease the speed and/or duration of each interval according to your fitness level. Use the Perceived Exertion Scale below to determine how hard you're working.

TIME	Intensity/Speed	Incline	Perceived Exertion
5 min.	3.0 mph - warm-up	1%	Level 2-3
5 min.	3.5 - 4.5 - walk/slow jog	1%	Level 4
1 min	5.0 - 5.5 - speed walk/run	2%	Level 6
2 min	4.0 - 5.0 - walk/slow jog	0%	Level 4
1 min	5.0 - 5.5 - speed walk/ run	2%	Level 6-7
2 min	4.0 - 5.0 - walk/slow jog	0%	Level 4
1 min	5.3 - 5.7 - speed walk/run	1-2%	Level 7
2 min	4.0 - 5.0 - walk/ slow jog	0%	Level 4
1 min	Walk or run as fast as you can	1-2%	Level 7-8
2 min	4.0 - 5.0 - walk/ slow jog	0%	Level 4
5 min	3.0 - 4.0	0%	Level 3

The 45-Minute Treadmill Workout for Those Who Bore Easily

This workout involves short periods in which you increase your speed and/or incline for short intervals before bringing it back down to medium intensity.  Increase or decrease the speed according to your fitness level. Use the Perceived Exertion Scale below to determine how hard you're working.

TIME	Intensity/Speed	Incline	Perceived Exertion Level
10	3-4.0 mph - warm-up	1%	2-3
1 minute	Start at 5.0- Increase speed 1 increment every 15 seconds - end 5.3	Start at 2% - Increase incline 1 increment every 15 seconds - end at 5%	5
1 min.	5.5+	6%	5-7
1 min.	Decrease speed 1 increment every 15 seconds - end 5.0	Decrease incline 1 increment every 15 seconds - end at 2%	5-6
5 min.	5.0+	0%	4-5
1 min.	Start at 5.3 Increase speed 1 increment every 20 seconds-end 5.5	Start at 3% - Increase incline 1 increment every 20 seconds - end at 5%
1 min.	5.6	7%	7
1 min.	Decrease speed 1 increment every 20 seconds - end 5.3	Decrease incline 1 increment every 20 seconds - end at 2%	5-6
5 min.	5.0	0%	4-5
3 min.	5.7	1-3%	5
10 min.	5.0	0%	4
6 min.	3.0+	0%	2-3

Cardio Medley Workout

Choose 3 (or more) different cardio machines and do 10 minutes on each machine, keeping the intensity relatively high.  Increase or decrease the speed according to your fitness level. Use the Perceived Exertion Scale below to determine how hard you're working.

Treadmill:

TIME	Intensity/Speed	Incline	Perceived Exertion
5 min	3.0 mph - warm-up	1%	Level 2-3
3 min	4.0+	3%	4-5
1 min	4.5+	6%	5
3 min	5.0+	2-4%	6
1 min	4.5+	5%	5
1 min	6.0+	2-4%	6-7
1 min	3.0-4.0	0%	3-4

Bike:

TIME	Intensity/Speed	Resistance/Level	Perceived Exertion
1 min	70-80 RPM	5	4
1 min	100-110 RPM	6-8	6
1 min	70-80 RPM	5	4
1 min	100-110 RPM	6-8	6
1 min	70-80 RPM	5	4
1 min	100-110 RPM	6-8	6
1 min	70-80 RPM	5	4
1 min	100-110 RPM	6-8	6
1 min	70-80 RPM	5	4
1 min	70-80 RPM	5	4

TIME	Resistance/Level	Perceived Exertion
3 min	4/5	5
2 min	6/6	6
3 min	5/5	5-6
2 min	6/7	6
5 min	2/1	3-4 (cool down)

Strength and Flexibility Focus: Flexibility

Do your Stretching Workout after you cool down from your cardio workout.

If you can, try to hold each stretch for 5-10 seconds longer than usual.

Total Body Stretch

Stretching is an important part of any workout routine. It helps increase your flexibility and reduce your chances of injury. You should stretch after you've cooled down from your workout. You can also stretch your muscles between sets during strength training workouts. Below are some common stretches for your the upper and lower body. Perform each stretch at least once and hold each stretch for at least 10 seconds (more if you have time!). Each stretch should feel good. If you feel any pain, ease up and go slower.

Exercise	Instructions	Example
Standing Quadriceps Stretch	Stand and hold onto a wall for balance if needed.  Grab the top of the right foot and bend your knee, bringing the foot towards the buttocks, knee pointing straight at the floor.  You should feel a stretch right down the front of your leg.  You can squeeze your hips forward a little to feel it more in the hip flexors. Switch sides
Chest and Shoulders	Sit or stand and clasp your hands together behind your back, arms straight.  Lift your hands towards the ceiling, going only as high as is comfortable.  You should feel a stretch in your shoulders and chest.
Chest	Stand in a doorway and place your right forearm on the side of the doorway wall at chest level, elbow bent to 90 degrees. Slowly turn your body to the left.  You should feel a nice stretch all through your chest.  Switch sides
Upper Back	Clasp your hands together in front of you and round your back towards the floor, pressing your arms away from your body to feel a stretch in your upper back.
Biceps	Take your arms out to the sides, slightly behind you, with the thumbs up (as in The Fonz).  Rotate your thumbs down and back until they are pointing to the back wall.  You should feel a stretch in your biceps.
Shoulders	Take right arm straight across your chest and curl the left hand around your elbow, gently pulling on the right arm to deepen the stretch in the shoulders.  Switch sides.
Side Stretch	Sitting or standing, clasp your hands straight up overhead, palms facing the ceiling.  Gently lower to the right side until you feel a stretch down your left side.  Switch sides and repeat.
Triceps	Bend the left elbow behind your head and use the right hand to gently pull the left elbow in further until you feel a stretch in your tricep.  Switch sides and repeat.

Nutrition Focus: Treats!

It's time to treat yourself! Try this low fat treat:
Chocolate Cheesecake
Or have a small portion of your favorite ice cream, cookies, etc.

Motivation

Reward time! If you've completed your workouts and nutritional goals for the week, you deserve a reward. Do something nice for yourself--go out to dinner, see a movie, go shopping...anything that feels good and keeps you pumped up for your next week of workouts. My reward is often soaking my feet in this relaxing foot massager

http://exercise.about.com/cs/weightloss/a/day_thirteen.htm