I put this on my food/exercise blog, but it's a good one, so I thought I'd share it here too. Click on the pictures so you can read the text.

I had a substitute teacher today in yoga. As I sized him up, I agreed with myself that he looked the part: kinda hippie-ish - long hair, bandana, chiseled face, loose button-up shirt, gramicci pants, and a stalky sinuous build. Yep. He fit the part. But then he opened his mouth. :( My regular teacher has this soooooooooooooooothing, slow, melodic, deep bass voice. This guy not so much - closer to a tenor. Ohwell. I got over it. He kicked out butts. I almost fell on my face doing this pose:
These next two are some of my favorite poses:

This however is NOT a pose I can do - isn't it BEAUTIFUL?!! Lauhhhhhh! (choir of angels)

This one reminds me of Brittney as a cheerleader doing this on top of someone's HAND! Yep. I still remember that - so pretty too.

What the....

Owee!

Anywho. It was a good class.

This is a great one. and FAST!

1. 12 bar pulls - each arm (Tia, this is what you showed me...is that what you'd call it?)
2. 15 push-ups on exercise ball. Click here for demo.
REPEAT
1. 24 telehops (alternating jumping lunges)
2. 24 walking lunges w/ 15lb weights in each hand (or whatever you want) Click here for demo...except 'walk' - alternating legs
REPEAT
1. 12 reps tricep dumbell extensions. Click here for demo.
2. 12 reps - side dumbbell raises. Click here for demo.
REAPEAT
1. 12 pull-ups (weight assisted). Click here for demo.
2. 20 wall balls
REPEAT
1. 25 Stability ball crunches. Click here for demo. I like to hold a medicine ball/weights in my hands.
2. While holding a stability ball, rotate it side to side (in a twisting motion) while bicycling your legs - 24 times.
REPEAT

Monday's workout.

Still feeling sore...

What's good about this workout, is that you could do it at home...except maybe the last one.

1. 20 reps, wall balls (click the link and scroll down to 'wall balls' for a demo) - w/ 11-13 lb. ball (5-6 kg)
2. 20 tele-hops (jumping alternating lunges)
3. 15 push-ups
4. 10 pull-ups (weight assisted for me...I wish I could do them on my own!!)

REPEAT (4) TIMES, as quickly as you can.

(6) sets of 25 crunches - however you like 'em

s t r e t c h : )

I went to the gym today, and got on the treadmill -not really sure if I was going to do a quick warm-up run or stay on for 30 min. before doing weights. I started my run. At some point I realized this man running next to me - what looked like at a fairly decent pace. He looked way old too - WHITE hair and beard. - trucking along nevertheless. "What, late sixties, possibly 70?" I thought to myself as I sized him up. I decided to peek at his treadmill to see what pace he was running at. 6.6 - I was running at 6.5 - so I tapped my treadmill up a notch to be running at 6.6. as well. (Hello - this guy looks SEVENTY.) We continue jogging, I am enjoying my music and my new running companion. I realize he looks like he is moving faster than me - I peek (ever so inconspicuously) at his treadmill again. 6.9 ("when did he do that?" I thought) I look at my time - just about 18 min. into my run. I start wondering if this little contest will escalate and if I can hang with this man next to me. I decide to hold off for two min. :) (wuss, I know) So, I hit 20 min. and up mine to 7.0. Take that! Inwardly I smile at myself and wonder where this competitive spirit is coming from, and if he's going to match or up my pace. We run for a few more minutes and I see him tap his treadmill...I look at the pace. 6.8. He went down. Pleased with the little game I had ''won" and most likely, I'm certain, was the only player, I upped my pace to 7.2 out of habit. (whenever I run, I like to mix up my pace, and the last 10 min. I'll always up the pace 0.2 for 2min intervals.) I ended my last min. on 8.0. My old friend was still running. As I wiped down my machine, I said something like, "It was fun feeling like I was running w/ someone." He looked over and nodded and smiled and said something to which I answered "I was just trying to keep up with you" He then preceded to tell me that he used to run 8 mile/hr and he's working back up to it. He turns 60 in January and is going to run that pace the day before his b-day. I told him he was well on his way and that he would do it. How is THAT for motivation!?
Now that Imogene is over, I find myself needing another fitness goal. I've started weight training again, but it's too easy to want to slack and not work as hard w/out a goal in mind! I really like lifting weights. I used to think the most important was cardio, cardio, cardio - but I am changing my mind. (Really, I guess it depends on the desired results) - My new goal is to develop lean muscle. It will be interesting to see what my weight does. I'm really pretty happy with where I'm at right now - I'm no longer 'muffin topping it' out of my jeans (as my sister Kim would say) Ideally, I will still loose the few vain pounds (6) I'd like to, but really, I'm more concerned about the shape my body will take than a number on the scale. I also used to think weight training makes a gal BULKY, but I've seen too many women who weight train religiously, that look AMAZING, and have the body type that I would like. So, we'll see what happens! It should be a fun experiment. I'll still be running, because I really enjoy it, but the weights will be my focus...this will be different for me. And of course, 80% of my results will most likely depend on what I'm eating -so I will have to be conscious of that for sure!

I had a good workout today and want to record it. Plus my closet personal trainer wants to come out. I'd really like to be one someday like my older sister! :) I love working hard and sweating. You can't beat endorphins! So if you want a good workout, give this a try. Adjust it to fit you - faster or slower speeds, more or less weights.

TREADMILL:

2 min. incline 2.0, speed 6.0
6 min. incline 2.0, speed 6.4
Lower incline to 0.0
Continue at these speeds for 2 min. incriments:
6.6, 6.8, 7.0, 7.2, 7.4, 8.0
cool down - 2 min. at 4.0

WEIGHTS:
Here is a link to see what the exercises are:
http://www.crossfit.com/cf-info/excercise.html

Repeat this (3) times:

(20 reps) kettlebell swing w/ 20lb. dumbell (raise dumbell over head in swinging motion as you stand from
squat)

(20 reps) wall balls w/ 8lb. ball (throw medicine ball up, squat after catching, throw back up as you stand)

(20 reps) dumbell split lifts w/ 8lb. dumbells each hand (raise dumbells over head as you jump to a lunge, alternate legs)

(20 reps) Incline sit-ups

ON A MATT:

(30) push ups (3 sets of 10)
(150) crunches (25 reps of 6 varieties)

DON'T FORGET TO STRETCH!!! :)

I had a good workout this morning - I like pushing myself hard. I started out on the treadmill - and did a warm up for 5 min. at 4.0 incline and 4.0 speed. After the 5 min. were up, I lowered the incline to 2.0 and jogged at 6.0 for 2 min. Then 6.2 for 2 min. Then 6.4 for 3 min. and lowered the incline to 0.0. Then 6.6 for 2 min. and repeated this until I was at 7.4. After those two min. were up, I did two more at 7.5, and then cooled down for 2 min. So it was a total of 26 min. Short and sweet, yet highly effective. I like switching the speeds up because it seems to make the workout not so monotonous and goes quicker. Then I lifted weights on my legs, did lunges, tele-hops, squats, and push-ups and then worked my core with some ball exercises and sit-ups. Not bad - but I'd still like someone there coaching me, training me. I miss that from high school. You just work harder because you have to. There is a great workout program called crossfit. http://www.crossfit.com/ I have done a few things from this program, but some things I shy away from because I've never done them before and don't feel comfortable or confident (like explosive power lifts, the clean and jerk...stuff like that) But the workouts are very interesting because they are quick, yet KICK YOUR BUTT. I don't think I have EVER been more sore in my life. So it's pretty cool. The website gives you daily workouts and video clips showing how to do each exercise. check 'er out.