Day 22

This week, you're doing the same interval workout I assigned last week. Remember that interval workouts involve increasing your intensity for short periods of time and then recovering. This allows you to work harder and burn more calories, while building endurance in a shorter period of time. Your goal this week is to add 5 minutes to your workout. Feelfree to go back to previous workouts if they work better for you.

Beginners: Continue with the Treadmill Interval Workout, but add 5 minutes to the length of the workout.
Intermediate/Advanced: Treadmill Medley Workout

Treadmill Interval Workout

Focus on alternating between high intensity intervals and recovery periods to increase endurance and burn calories.   

• Beginners:  Modify according to your fitness level. If you need more recovery time, take it.  If the intensity intervals are too long, go as long as you can and recover.  Add a few minutes to your workouts each week to progress.  
• The speeds/inclines given are only examples.  Increase/decrease as needed.  
• Use the Perceived Exertion Scale or Target Heart Rate Calculator to monitor your exercise intensity.
• Any activity (stairmaster, step mill, elliptical trainer, bike, swimming, etc.) can be substituted.
• If you can't talk or feel dizzy, stop!
• Always check with your doctor before starting an exercise program

Intensity Levels	Warm Up: 5-10 minutes
Low	5 minutes: 3.0+ mph, 0% incline
High	1 minutes: 3.2+ mph, incline: 6%
Medium	2 minutes: 3.0+ mph, incline: 1%
High	1 minute:   3.3+ mph, incline: 6%
Medium	2 minutes:  3.0+ mph, incline 1%
High	1 minute:   4.0+ mph, incline 3%
Medium	2 minutes:  3.0+mph, incline: 1%
High	1 minutes:  4.5+mph, incline: 2%
Medium	2 minutes:  3.0+mph, incline 1%
High	1 minute:   5.0+mph, incline 0%
High	1 minute:   3.2+mph, incline 8%
Medium	3 minutes:   3.0+mph, incline 0%
Low	5 minutes: 2.5 mph+, incline: 0% - cool down
Total Workout Time:	32 - 37  minutes

Treadmill Medley

The following workout involves changing your incline and speed throughout the workout to both burn more calories and make your gym workouts a little more interesting. You'll do four different cycles of 5-minute intervals. The first 5-minute interval includes increasing both speed and incline. In the second cycle you increase only your speed and the last two cycles will have you increasing the incline quite a bit, so get ready! The speeds/inclines given are suggestions only, so modify the workouts if you'd rather run more, walk more or make the workout shorter. Use the Perceived Exertion Scale to determine how hard you're working. Check with your doctor before you start any exercise program.

TIME	Intensity/Speed	Incline
5 min.	3.0 - 3.5 mph - warm-up	1%
3 min.	Base Level: 4.0 - 4.5 - walk/slow jog	1%
1 min	Increase speed .2 mph	1%
1 min	Increase incline 1%	2%
1 min	Increase speed .2 mph	2%
1 min	Increase incline 1%	3%
1 min	Increase both speed (.2 mph) and incline (1%)	4%
2 min	Reduce speed back to base level	1%
1 min	Increase speed .5 mph	0%
1 min	Increase speed .2 mph	0%
1 min	Increase speed .5 mph	0%
1 min	Increase speed .2 mph	0%
1 min	Increase speed .5 mph	0%
3 min	Reduce speed back to base level	1%
1 min	Keep speed the same and Increase incline 1%	2%
1 min	Keep speed the same and Increase incline 2%	4%
1 min	Keep speed the same and Increase incline 1%	5%
1 min	Keep speed the same and Increase incline 2%	7%
1 min	Keep speed the same and Increase incline 1%	8%
3 min (31)	Reduce incline back to 0 to recover	0%
1 min	Lower your speed and Increase incline 5%	5%
1 min	Increase incline 2%	7%
1 min	Increase incline 2%	9%
1 min	Increase incline 1%	10%
1 min	Increase incline 2%	12%
5 min	3.0 mph - cooldown	0%
Total:  41 Minutes

Strength and Flexibility Focus: Flexibility

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

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: The Truth About Low-Carb Diets

There's a lot of hype these days about more protein, less carbs. Today you'll learn a bit more about low-carb diets--what they involve and the advantages/disadvantages of following them. My article, The Truth About Low-Carb Diets, provides an overview of these types of diets to help you decide how to make your diet healthier.

Motivation

If you're finding it hard to eat healthy, maybe you're focusing too much on what you're giving up rather than what you're getting. Instead of taking things away, try adding more nutritional foods to your meals...and eat them first. Add a fruit and vegetable to your usual lunch...you may find it easier to skip the fatty foods once you fill up with a little fiber. It's much easier to eat healthy when you add healthy foods instead of forbidding naughty ones and you may just find you feel more energetic when you eat healthier.

http://exercise.about.com/cs/flexibility/l/bltotalstretch.htm

Do Carbs Make You Fat?

What ARE Carbs Anyway?

If you're confused about carbohydrates, you're not alone. Carbs are one of the six nutrients used by the body for energy and 1 gram=4 calories. Carbs are important because they:

The trick is to choose the right kinds of carbs and, of course, eat a reasonable amount of them.

Too many carbs (or too much of anything, really) can be stored as fat.

Simple Carbs

Simple carbs such as candy, sodas and juice are quickly digested and can be used immediately for energy. However, they also spike blood glucose levels, which inevitably leads to a crash when your blood sugar drops. Simple carbs (such as honey) can be an ideal choice just before an intense cardio workout like sprints, but they're not a great choice for snacks or meals since they can leave you hungry and tired.

Complex Carbs

Complex carbs take longer to digest and come from things like whole grain products, vegetables, and fruits. They are slowly released into the body, unlike simple carbs, so you don't get that sugar rush followed by the painful sugar crash.

Regardless of the type of carbs you eat, all are treated the same way in your body--they are all broken down into sugars during digestion. But, complex carbs are almost always the best choice because they are naturally low in fat, high in fiber and provide tons of vitamins and minerals.

The Thinking Behind Low-Carb

Every low-carb diet is different and requires varying amounts of carbs, protein and fat. However, the common theme is this: eating high-carb causes an overproduction of insulin which leads to overeating, obesity and insulin resistance.

Here's how carbs work:

1. High-carb foods cause a rapid rise in blood sugar
2. This blood sugar causes the body to produce insulin which carries nutrients to cells
3. Our cells use this sugar for energy
4. If there's too much sugar, it is stored as fat

Proponents of low-carb diets believe that when you eat too many carbs, insulin becomes less effective at carrying sugar to the cells which results in more sugar being stored as fat.

Scientists aren't sure if this is true and some researchers believe that this insulin insensitivity is only true for people who eat too many calories in the first place. So, who's right? We don't know. There's no proof that a high-carb diet causes overweight and there's an ongoing debate on the value and science behind low-carb diets.

So what is 'low-carb'?

• The National Academy of Sciences recommends no less than 120 grams of carbs per day
• The recommended daily allowance (RDA) is 300 grams of carbs per 2000 calories (about 60% of total calories)
• Atkins initially recommends 20 grams per day (less than 5%)
• Protein Power recommends about 12-15% of calories should be carbs
• The Zone advises keeping carbs at 40% of total calories

While we don't know which, if any, recommendation is right, recent studies in the New England Journal of Medicine report that participants who successfully followed low-carb plans for six months lost more weight than those who ate low-fat. Those on the Atkins diet raised their levels of 'good' HDL cholesterol.

Note: Almost half the participants dropped out of their programs and, after a year, the Atkin's followers regained up to a third of the pounds they lost.

There's no question that people lose weight on low-carb diets, but are they safe? Is it possible to stick to them?

Too much of a good thing?

The Problem with High Protein Diets

There are plenty of experts who aren't crazy about these diets. The main concern is that you eat more high-fat foods--particularly foods that contain a lot of saturated fat (like whole milk, etc.). This is a problem because studies show that a diet high in fat increases our risk of:

And what about the study (mentioned previously) that showed an increase in good cholesterol on the Atkins plan? The American College of Preventative Medicine isn't impressed.

The American Heart Association (AHA) is also concerned.

After a review of five of the most popular high-protein diets, they concluded that these diets may encourage quick weight loss but the long-term consequences of a high fat diet are worse.

The question is: Do the short-term benefits of high protein diets (weight loss) outweight the long term consequences (risk of heart disease)? That's what scientists are trying to find out.

Choosing the Right Diet

What does all this mean and who's right? Unfortunately, there aren't any definitive answers from the information we have available. The important thing is that scientists are asking questions, putting together new studies and are determined to get to the bottom of this controversy. In the meantime, what should you do?

• Educate yourself. Use sources you trust like The Mayo Clinic, Nutrition, and the American Dietetic Association
• Use your common sense. Any diet that restricts entire food groups or foods that you know are good for you (like fruits and veggies) should raise a red flag
• Choose moderation. Carbs aren't bad.

Fat isn't bad. Protein isn't bad. But too much of any or all of these can lead to weight gain.

In the end, it's your choice what diet you want to follow. It all comes down to calories...too many and you gain weight, while a safe reduction will help you lose weight. Period. It's much easier to reduce your calories by making small changes in your current habits than to change your entire lifestyle overnight, as many of these diets require. Oh, and don't forget to exercise!

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

Day 23

Be sure to move around today--walk whenever you can and stand up every so often to stretch.

Strength and Flexibility Focus: Full Body Strength

Today's workout is the same as last week. However, you have a challenge: Add one more set to each exercise. For beginners, this means you'll be doing 2 sets instead of one. Be sure to adjust your weight as needed and take your time with each move. Make sure you're lifting enough weight to challenge your body and modify the workout as needed.

Beginners: Continue with the Full Body Workout & Ab workout from last week. Challenge: Add one set to each exercise

Intermediate Total Body Strength

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, 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. Abs and Back Try these unique and challenging exercises for the abdominals and the lower back for a strong, functional torso. Scroll to the bottom for instructions. See your doctor before you begin any type of exercise program and modify the exercises where needed. Bridge with Leg Lift Lie face up on the floor, knees bent. Push body into a bridge position, supporting your weight on your feet and arms. Straighten one leg up, heel flexed and slowly lower leg out to the side a few inches WITHOUT moving the rest of the body. Use the abs to stabilize your body and don't hold your breath. Do all reps on one leg, then switch sides. Balancing Ab Twist Begin by lying on your side and push up so that your body is supported by right arm, feet stacked. Straighten left arm and balance for a moment, then sweep the left arm down and twist the body, turning it towards the floor while keeping the rest of the body in place. Squeeze the abs and hold for 2 seconds, then go back to starting position. Wheel Slide Using an ab wheel, adjustable dumbbell (see picture) OR simply a piece of cardboard, begin on hands and knees with wheel in front, arms straight, abs pulled in. Roll wheel out, keeping abs tight (DO NOT ARCH BACK!) as far as you can comfortably go, then squeeze the abs to roll body back to starting position. Each workout, go a little further out. Bicycle Lie face up with lower back pressed to the floor. Cradle head in your hands, elbows out, and bend right knee, pulling it towards your chest while touching the knee with the opposite elbow. Begin a slow pedal motion by touching opposite elbow to opposite knee, alternating each side. Keep the abs pulled in (don't let them bulge out) and breath continuously. Deadlifts Hold a barbell or dumbbells in front of thighs, feet hip-width apart and abs pulled in. Tipping from the hips and keeping the weight close to your legs, lower the weight to mid-shin (or wherever is comfortable) while keeping the legs straight (but not locked). Lift back to starting position and make sure the abs are pulled tight throughout the movement. Back Extensions Lie face down with hands either behind the back or lightly cradling the head. Lift upper body off the ground a few inches, keeping head and neck in alignment. For a challenge, then lift feet off the ground keeping legs straight (knees don't have to be together), hold for 2-4 counts and lower. The Workout Do this workout 3-4 non-consecutive days a week Perform each exercise for 1-3 sets of 10-12 repetitions (beginners start with 1 set of 10 reps) Keep body stabilized throughout the movement Don't swing or use momentum Take 4-6 seconds for each repetition Make sure abs are pulled in tight throughout each movement

Intermediate/Advanced: Continue with your Total Body Superset Workout & Dynamic Abs or visit my Workout Center for more ideas.

Superset Total Body

• Warm up with a few minutes of light cardio or by doing a warm up set of each exercise with light weight
• Perform each exercise in the superset one right after the other with no rest 
• Rest for 10-30 seconds between supersets
• Beginners:  Perform one set of each exercise and add a set every 2 weeks or as you feel comfortable
• Intermediate/Advanced Exercisers: Complete 2-3 sets of 8-15 reps for each superset 
• Click on the links/pictures for detailed descriptions of each exercise

Superset 1:  Squat and One-Legged Squat Dumbbell Squat One-Legged Squat	Superset 2:  Deadlifts and Reverse Lunges Deadlift Reverse Lunge
Superset 3:  Pushups and Chest Press Pushups Chest Press	Superset 4:  Dumbbell Row and Pullovers DB Row DB Pullover
Superset 5:  Overhead Press and Lateral Raise Overhead Press Lateral Raise	Superset 6:  Bicep Curls and Kickbacks Barbell Bicep Curls Tricep Extensions

Challenge: Add more weight (5 or more lbs) to each exercise

Nutrition Focus: The South Beach Diet

There's been plenty of talk about the South Beach Diet and this week you'll delve into it a little to find out what it's all about. Although the author says this isn't a low-carb diet, it does start out that way. Like many diets, the first 2 weeks is fairly restrictive and then it gets a little easier to follow. Check out these South Beach Diet resources to learn what it's all about.

Motivation

As you've probably found, it's often hard to motivate yourself to eat healthy. Sometimes, you can't rely on motivation alone--you need to set up your environment to support healthy eating. One of the easiest ways to do this is to stop keeping naughty foods in your house. I don't know about you but, in my house, if there's junk in the pantry, I'll eat it. If it's not, I'm way too lazy to drive to the store to get it. Try getting rid of things that tempt you--out of sight, out of mind can be a huge help in eating healthy!

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

Day 24

We're back to endurance today, but this week I've given you some new workout choices. Wendy, our Walking Guide, has a list of workouts at her site targeting everything from weight loss to endurance. Choose one of her walking workouts below, choose your own activity or go back to any of the previous workouts you've done. It's nice to have choices, isn't it?

Option 1: Choose one of Wendy's Walking Workouts, either on the treadmill or outside
Option 2: Do any cardio activity for 25-45 minutes at a steady pace. Be sure to warm up, cool down and stretch at the end of your workout.

Walking Workouts

Varying your walking workouts will help build different aspects of fitness: speed, endurance, aerobic capacity.

For each workout, be sure to stop after 10 minutes and do some easy stretching. For the workouts above 70% of MHR, do a 10 minute warm-up walk at an easy pace, stretch, then speed up to the suggested rate. When the faster walking is done, slow down to an easy pace for 10 minutes and finish with stretching.

Easy Health Walk: 30 minutes daily at 50-60% of MHR. This is a purposeful but comfortable pace. Builds long-term health and well-being.

Weight Control Walk or Fat Burning Walk: 60-70% of MHR for 45-60 minutes daily. This is a brisk pace with noticeable breathing but you can still carry on a conversation. The longer time period at this moderate pace will burn calories and give the body time to draw on its fat stores for energy.

Distance/Endurance Walk: 65-80% of MHR for 5-10 miles. Once per week. Builds endurance. If you are planning to participate in a 5K or 10K race, your distance walk should exceed the race distance by a mile or two. Joining in a local non-competitive 10K volkssport walkis a perfect way to include this workout.

Aerobic Walk: 70-80% of MHR for 20-60 minutes, every other day. On the days in between, do the easy health walk or weight control walk. This is quick walking with very noticeable breathing, but not out of breath. Improves aerobic fitness.

Athletic Performance Walk (Threshold): 80-92% of MHR for no more than 50 minutes. Once to three times per week, always with an easier or rest day in between. See the suggested walking week below for some formats for these walks. This is very fast walking with heavy breathing and you may have to adopt racewalk technique or jog to attain this heart rate.

Economy Workouts: Short bouts of walking as fast as you can for 30 seconds, slow for 2 minutes, repeat 8-12 times. For racewalkers, this builds speed ability and technique. Once per week.

Strength and Flexibility Focus: Flexibility

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

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: The Atkins Diet

The Atkins Diet is one of the most popular diets on the market and, also, one of the most controversial. Before you try this diet, you'll want to learn more about it. These resources will help you educate yourself about Atkins to decide if it's the right diet for you.

Motivation

Last week, I focused on staying positive. This week, I want to shift your positive attitude to what you're eating. As you may know, negative thoughts have a huge influence on the foods we eat and the amount of exercise we do. So, if you're eating a salad and thinking of how much better a burger would be, you're not doing yourself any favors. Try turning that around and focusing on what that salad will do for you--help you reach your weight loss goal, make you feel good and leave you feeling more energetic.

http://walking.about.com/cs/fitnesswalking/a/walkworkouts_2.htm

Day 25

Move it or lose it, folks!

Strength and Flexibility Focus: Full Body Strength

Beginners: Full Body Workout & Ab workout with the extra set you added on Day 23.

Intermediate Total Body Strength

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, 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. Abs and Back Try these unique and challenging exercises for the abdominals and the lower back for a strong, functional torso. Scroll to the bottom for instructions. See your doctor before you begin any type of exercise program and modify the exercises where needed. Bridge with Leg Lift Lie face up on the floor, knees bent. Push body into a bridge position, supporting your weight on your feet and arms. Straighten one leg up, heel flexed and slowly lower leg out to the side a few inches WITHOUT moving the rest of the body. Use the abs to stabilize your body and don't hold your breath. Do all reps on one leg, then switch sides. Balancing Ab Twist Begin by lying on your side and push up so that your body is supported by right arm, feet stacked. Straighten left arm and balance for a moment, then sweep the left arm down and twist the body, turning it towards the floor while keeping the rest of the body in place. Squeeze the abs and hold for 2 seconds, then go back to starting position. Wheel Slide Using an ab wheel, adjustable dumbbell (see picture) OR simply a piece of cardboard, begin on hands and knees with wheel in front, arms straight, abs pulled in. Roll wheel out, keeping abs tight (DO NOT ARCH BACK!) as far as you can comfortably go, then squeeze the abs to roll body back to starting position. Each workout, go a little further out. Bicycle Lie face up with lower back pressed to the floor. Cradle head in your hands, elbows out, and bend right knee, pulling it towards your chest while touching the knee with the opposite elbow. Begin a slow pedal motion by touching opposite elbow to opposite knee, alternating each side. Keep the abs pulled in (don't let them bulge out) and breath continuously. Deadlifts Hold a barbell or dumbbells in front of thighs, feet hip-width apart and abs pulled in. Tipping from the hips and keeping the weight close to your legs, lower the weight to mid-shin (or wherever is comfortable) while keeping the legs straight (but not locked). Lift back to starting position and make sure the abs are pulled tight throughout the movement. Back Extensions Lie face down with hands either behind the back or lightly cradling the head. Lift upper body off the ground a few inches, keeping head and neck in alignment. For a challenge, then lift feet off the ground keeping legs straight (knees don't have to be together), hold for 2-4 counts and lower. The Workout Do this workout 3-4 non-consecutive days a week Perform each exercise for 1-3 sets of 10-12 repetitions (beginners start with 1 set of 10 reps) Keep body stabilized throughout the movement Don't swing or use momentum Take 4-6 seconds for each repetition Make sure abs are pulled in tight throughout each movement

Intermediate/Advanced: Total Body Superset Workout & Dynamic Abs with the weight you added on Day 23. Or visit my Workout Center for more ideas.

Superset Total Body

• Warm up with a few minutes of light cardio or by doing a warm up set of each exercise with light weight
• Perform each exercise in the superset one right after the other with no rest 
• Rest for 10-30 seconds between supersets
• Beginners:  Perform one set of each exercise and add a set every 2 weeks or as you feel comfortable
• Intermediate/Advanced Exercisers: Complete 2-3 sets of 8-15 reps for each superset 
• Click on the links/pictures for detailed descriptions of each exercise

Superset 1:  Squat and One-Legged Squat Dumbbell Squat One-Legged Squat	Superset 2:  Deadlifts and Reverse Lunges Deadlift Reverse Lunge
Superset 3:  Pushups and Chest Press Pushups Chest Press	Superset 4:  Dumbbell Row and Pullovers DB Row DB Pullover
Superset 5:  Overhead Press and Lateral Raise Overhead Press Lateral Raise	Superset 6:  Bicep Curls and Kickbacks Barbell Bicep Curls Tricep Extensions

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... •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.

Nutrition Focus: The Zone Diet

Wow. There are a lot of diets out there...no wonder we're all confused. Today, you're going to learn about The Zone Diet.

If you're not familiar with it, it's a diet that follows the ratio of 40% carbs, 30% protein and 30% fat. Because you're getting more carbs than with the Atkins Diet, this diet may be a bit easier to follow. Check out the links above to learn more about The Zone and find out if it's right for you.

Motivation

Today, you'll motivate yourself to eat healthy by focusing on your goals. Is your goal to lose weight? If so, what you eat today can make it either easier or harder to reach that goal. Think about that as you choose what to eat today. Every choice you make counts, so try to make the right one!

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

Day 26

Last week you added a new cardio day to your weekly routine. Continue with your choice of activity, but add 5 minutes to your workout time.

Strength and Flexibility Focus: Stretching

Stretching Workout

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: Choosing the Right Diet

Whew--is your brain spinning? If you've filled your head with knowledge, now is the time to figure out which direction to go in. This article will provide some basic steps to help you choose a healthy diet for you. It starts with knowing yourself, so spend some time looking at your past attempts at diets and where you went wrong. If a diet is too restrictive, you won't follow it so choose something you can live with forever.

Choosing the Right Diet

What does all this mean and who's right? Unfortunately, there aren't any definitive answers from the information we have available. The important thing is that scientists are asking questions, putting together new studies and are determined to get to the bottom of this controversy. In the meantime, what should you do?

• Educate yourself. Use sources you trust like The Mayo Clinic, Nutrition, and the American Dietetic Association
• Use your common sense. Any diet that restricts entire food groups or foods that you know are good for you (like fruits and veggies) should raise a red flag
• Choose moderation. Carbs aren't bad.Fat isn't bad. Protein isn't bad. But too much of any or all of these can lead to weight gain.
• Create your own healthy diet. What small changes could you make to make your diet more healthy? It's possible to eat the same amount of food and lose weight, if you cut your fat even a little.
• You don't have to give up carbs completely. Simply choosing complex carbs (fruits and veggies) over simple carbs (soda/candy) can make a difference.
• Remember that most diets create a calorie deficit. This will lead to weight loss regardless of what you eat. Stick with diets that safely reduce your calories to a reasonable level and that don't leave you starving.

• In the end, it's your choice what diet you want to follow. It all comes down to calories...too many and you gain weight, while a safe reduction will help you lose weight. Period. It's much easier to reduce your calories by making small changes in your current habits than to change your entire lifestyle overnight, as many of these diets require. Oh, and don't forget to exercise!

Motivation

Today, I want you to shift your focus a bit. Instead of hurrying through your meals, take some time today to really focus on eating. Just one time today, sit down with your meal (no TV!) and take your time--chew each bite at least 15 times and put your fork down between bites. Really enjoy each bite...enjoy slowing down and paying attention to what's going into your body instead of shoveling it down as quickly as you can. This may be a real challenge for you, but you may be surprised at how much better you feel after taking your time.

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

Day 27

Option 1: Choose one of the workouts on this page, OR
Option 2: Choose an activity and maintain a steady pace for 25-45 minutes. Be sure to warm up, cool down and stretch at the end of your workout.

Burn 300 Calories in 30 Minutes

As you can see, it's easy to spice up your workouts by playing around with your speed, incline and resistance and alternating high intensity intervals with recovery periods. This not only keeps you from getting bored, it also helps burn more calories and increases your endurance very quickly. Use this technique with any cardio activity to keep things interesting!

Intermediate/Advanced: Boot Camp workout

Boot Camp Workout

Warm up with 5-10 minutes of light cardio (walking, marching in place, etc.) Beginners: If this is too difficult, try this beginner strength workout Intermediate/Advanced: Perform each exercise for about 30-60 seconds. Modify according to your fitness level Take a few seconds to catch your breath and move on to the next exercise Run through the series as many times as you like Cool down with 5-10 minutes of light cardio and stretching Sip water throughout the workout. When you get tired, walk in place (don't stop moving) Monitor your intensity. RPE should be between 6-9.
Squat-Thrust Stand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, jump feet back between hands and stand up. Perform 6 reps, march in place for 8 counts for brief recovery, repeat 6 more times.
Slow Pushups Begin in pushup position, on knees or toes. Perform 4 pushups, abs in and back straight. On the 5th pushup, lower halfway down and hold for 4 counts. Push back up and repeat the series - 4 regular pushups and 1 halfway--5 or more times.
Walking Lunge Start at one end of the room and step forward with right leg about 3 or so feet. Bend both knees to 90 degree angles, lowering body into a lunge (keep front knee behind the toe). Bring the left foot forward and step into a lunge. Continue lunging, alternating legs, for 8 reps on each side or until you reach the end of the room.
Jumping Jacks Do 20 jumping jacks, march in place for 8 counts, then do 20 more. Do more if you can!
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 16 reps on each side.
Chest Squeeze Hold any type of ball (medicine, soccer, basketball, etc.) in front of chest with both hands. Press into the ball and hold for 8 counts. Then, keeping the pressure on the ball, slowly straighten elbows a little and take the ball out and in 8 times. Hold steady for 8 more counts. You can also do this by simply squeezing palms together.
Ski Jumps Stand with feet together. Jump to the right several feet, keeping knees bent and landing in a squat. Jump back to the left and continue jumping from side to side (place a book or pillow on the floor to jump over for added challenge) for 16 or more reps.
March in Place Aren't you tired? Take a minute, catch your breath
Plank Get into pushup position on hands and toes, or on elbows and knees. Keep abs contracted and back straight (don't collapse in the middle). Hold this position for as long as you can.
High Jogs Stand with feet together and hold arms straight out in front of you at mid-torso level. Jog in place, bringing knees high enough that they hit your hands (don't lower hands!). Repeat for 30 or more seconds.
Slow Pushups - Again! Begin in pushup position, on knees or toes. Perform 4 pushups, abs in and back straight. On the 5th pushup, lower halfway down and hold for 4 counts. Push back up and repeat the series - 4 regular pushups and 1 halfway--5 or more times.
Medicine Ball Crunch Lie on your back with knees bent, medicine ball squeezed between the knees. Put hands behind head (cradle your head gently) and without straining the neck, lift shoulders and hips off the ground in a crunch, flattening the belly like a canoe at the top of the movement. Lower back down without completely relaxing and repeat for 20 or more reps. If you don't have a ball, do regular crunches.
Repeat series if you dare! Total calories burned: A lot if you worked hard enough...

Strength and Flexibility Focus: Flexibility

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

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: Healthy Desserts

Wow, all this talk of diets is exhausting. Take a break today and check out these recipes for Healthy Desserts.

YUM!

Motivation

Whew! You've absorbed a lot of information this week and really challenged yourself with your workouts. Today, I want you to take some quiet time for yourself--light a candle, meditate, read your favorite book, watch the sunset--anything that makes you feel good about yourself. You did a great job!

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