VP Health & Fitness

Is VILMA PEREZ!!!!!!!!???????

I must apologize because I’ve neglected to update on how life has been with me.  I’m still working my 8-5 job and have not had one single day off in 5 months!  That’s a RECORD!

I’m happy to say that my job is less hectic now and I am finally used to almost everything that goes on in that office.  In turn, my eating habits have been crazy (kinda like my weight)  and I have been struggling to consistently eat healthy.  I have my good days & my bad days - today in particular was a bad one.

On a happier note, my wonderful husband got a huge promotion & raise at his job!!!  God has truly blessed us & we are so thankful.  We’ve already decided that we are going to ATTACK our debt head on!  We’ve been following a modified version of Total Money Makeover by Dave Ramsey  for some now… and we will continue to follow it and just increase our contributions.  I’ve also been working on a spreadsheet that outlines all our debt and I gotta tell you that it was an EYE OPENER!  We are planning to purchase our 1st home with in the next 2 years but before that can happen, we would like to reduce our debt by about 75% or so.  I think the plan that we came up with will allow us to do this without depriving ourselves & I will dedicate an entire post to this a little bit later on this month.

Let’s see… what else. 

I’m sure many of you can relate to me on this one; I’m an Infomercial Junky!  With that being said, I’m so exited to say that Beachbody has come out with a new and brilliant series of workouts by Mr. Tony Horton.  It is called 10 minute trainer, and I WANT TO BUY IT!!!!

It reminds me a lot of Turbulence Training & Fit Yummy Mummy in that it has short burst exercises and super sets & looks very intense!  Check out this YouTube video to see the results that some people were able to achieve.

There is NO excuse now!  Whether we use 10 minute trainer, Turbulence Training or Fit Yummy Mummy… WE CAN DO THIS!!!!!

Peace,

~ Vilma

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Today marks Week 7 Day 44 of my Precision Nutrition Body Transformation Challenge; Week 22 Day 157 of my Civilian Fitness Program, AND…. Week 2 Day 9 of my Personal 4 WK Challenge.

Things are going pretty good. Civilian Fitness classes are winding down and we have about 3 weeks left of that. I will definitely update my stats, measurements & pictures as well as write a detailed review of the program, so check back in about 3-4 weeks for that.

My personal 4-wk challenge is going good as well. I’m sticking to my workout schedule & modifying & tweaking where I have to.

The Precision Nutrition Challenge in still on and although I have not seen any change in the scale, I do feel that my body if changing especially my legs & arms. I should thank CB and his Turbulence Training Workouts for the positive changes — these workouts ROCK!!!

I’m on the 2nd phase (Wks 5-8) of his 12 week fat burning program and I have just discovered my new favorite exercise that hits every single part of your backside & help with balance as it uses many stabilizing muscles to keep you from falling over…. the 1 leg (single leg) RDL (Romanian Deadlift).

YEEEAAAAOUUUCH!!!!

I’m also able to do 7 full push-ups in a row & am working on spiderman push ups as well. They are REALLY tough!

And here is a video on a modified way to the the spiderman-pushup:

YouTube - Modified Spiderman Pushup

Now about the nutrition….

I finally had an over 5,000 calorie cheat day followed by a over 3,000 calorie day! Well, at least a documented one because I’m sure I’ve gone over 3,000 and 5,000 before when I gained 60 lbs in 6 months last year (2006).

Here is my food journal so you can check it out.

5,115 day

3,248 day

I gained 6 lbs of water weight, but with good clean eating and lots and lots of water, I am already down 5 lbs of scale weight today. Make sure you read my post on weight fluctuation to understand how I was able to “gain” 6 lbs in 1 day!!!

I did figure out one thing that I WILL NEVER EAT AGAIN (not even for cheat meals)...

Albertson Cookies. They are EVIL!!!!!!!!!!!

============

Now that I’ve shared my cheat from HELL with you …. 

Here are my exercise stats for last week:

• Official Exercise Count: 6
• Exercise Time: 6.23 hours
• Total Calories Burned: 4,657

’till next time!

~ Vilma

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(By Craig Ballantyne from the grrlathlete.com newsletter)

You want nice arms, master the pushup.

You want to pass your physical recruitment test for the police academy or military, master the pushup.

You want to push other athletes around on the court or field (within the rules, of course!), master the push-up.

You want to be mobile, athletic, lean, and sexy? Master the advanced pushup variations.

Earlier this week I showed you how to start working towards your first chin-up. Today, we switch gears from pulling to pushing. If you can’t do a pushup, start with these 3 basic steps. If you can do a bunch and want to take it to the next level, see the 3 advanced steps below.

Beginner 3-step progression for push-ups.

i) Kneeling Pushups
Start with 1 set of 8 if you are a beginner. Add 2 reps each workout for the first week, so that you are at 1 set of 12 after 3 workouts.

In the next week, add 1 set each workout, so that you are at 3 sets of 12 by the end of the week. Then try for 3 sets of 15 the next workout.

The problem with kneeling pushups is that you can only get so strong. Eventually, you’ll be able to do 15 kneeling pushups, but you still won’t be able to do a full pushup…so onto the Incline Pushup.

ii) Incline Pushups on Smith Machine
Set the smith machine bar at chest height. Stand about 2-3 feet away from the bar. Lean forward and grab the bar with an overhand grip. Keep the balls of your feet on the ground and lower your chest to the bar.

Do 3 sets of 8 repetitions per workout.

Each workout, lower the bar one notch on the Smith Machine until you get to the lowest rung. You’re almost at full pushups now!

iii) Push up Holds
But you still might not be able to do more than 1 or 2. So let’s get stronger where we are weaker - at the bottom.

From the top of the pushup position, lower your body slowly (for 2 seconds) to the bottom position.

Hold this position for 5 seconds.

Then slowly lower your body all the way to the floor, drop to your knees and then get back up to the full pushup position.

Do 3 sets of 3 repetitions of the 5 second hold.

Add 1 repetition each workout until you are up to 3 sets of 6. By now, you should be able to crank out quite a few pushups.
Advanced Pushups

Here’s a progression to build you up to the Spiderman Pushups…

i) Pushups with Your Feet on the Ball

ii) T-Pushups

iii) Spiderman Pushups

Enough reading, go watch how to do them here:

Click HERE to watch CB’s Youtube Pushup Video

Keep pushin’,

CB

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Amazing!!!

http://www.youtube.com/watch?v=Ahx9pne4GQU

 :mrgreen: 

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Next time you think to compare yourself with a model… take a look at this first.

(This is also great to show to your teenage girsl as well.)

http://www.youtube.com/watch?v=JGOF-naSF4Y

Pay attention, especially to the parts at the end.

Have a great day!!!
~ Vilma

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