#lizfit.com

[pbhgetfit]

Week 4

Another week on target. Down 1 1/2 lbs this week, 6 total on goal. Finding it easier too handle smaller portions, which was a challenge. Also easier to walk away and not want more by having the additional snack meals each day. Lower back and IT band have been a problem. Am adopting with stretching more. Travelled to Denver with Neg and Ev to look at schools. Avoided boulder although it was two of three schools we couldn't see. So dealt with the challenges of diet and exercise on the air and road. Walked a lot. All over the Denver Univ campus. Ate right but has to guesstimate on the go. Made good choices, no gluten no alcohol. While I have a ways to go and my low back / hip is bothering me. I am feeling better, lighter, and able to work my abs better than I used to. I'm also feeling slimmer and my shorts were slipping. Yee haa.

[pbhgetfit]

Week one done week two begins

Two pounds off at weigh in, yay. On target. I had a one or two more off but not at weigh, slight disappointment, but it's a process. So I feel like this has insightful..I feel like I'm spending a lot of time figuring my meals, documenting, and then working out, and well following Liz's lead, direction etc. What's worked. - Liz's guidance and structure for work outs - my tweaking workouts to achieve the goals Liz is helping with - the six plus meals a day has worked from home this past week -like the larabars blueberry and apple pie for snacks. Challenges - I had an issue obtaining target heart rate, where I'm working really hard and not able to reach the target rate. That's odd, 8 degree incline on the treadmill and unable to get to to 135 hr without getting 3.5 mph speed. - recumbent bike and elliptical are even more difficult to get target Hr. Anyway working on understanding and varying intensity and speed. - integrating family times around the program - few minor hiccups, but working through, onward... Looking forward to results from week 2 Its been great working with both Liz and Chris as we work on the success of our challenge. This weeks work out is Monday Morning – 25 minutes on recumbent bike and 25 minutes on elliptical (NO HOLDING ON) doing 1 minute of progressive flat sprints. For 1 minute you try to increase your RPM’s steadily until you have reached a sprint pace at end. Recover for 30 to 45 seconds. REPEAT!!! Evening – Full body DB workout with Liz and Chris at Spinnaker Tuesday– Morning - SPIN at 7:10 w/Liz at Spinnaker. Evening - 30 min. Incline walk at Spinnaker. NO HOLDING ON! Please wear HR monitor and keep HR at a steady 130 to 135 for treadmill walk Wednesday – Morning 60 minutes of power walking cardio. Please wear HR monitor and keep HR at a steady 130 to 135 for walk! Evening – Full body DB workout Thursday – Evening SPIN at 6PM w/Liz at Spinnaker Friday – Morning –25 minutes on recumbent bike and 25 minutes on elliptical (NO HOLDING ON) doing 1 minute of progressive flat sprints. For 1 minute you try to increase your RPM’s steadily until you have reached a sprint pace at end. Recover for 30 to 45 seconds. REPEAT!!! Evening – Full body workout with Liz and Chris at Spinnaker Saturday – Morning - Spin with Liz Sunday – Morning 60 minutes of power walking cardio. Please wear HR monitor and keep HR at a steady 130 to 135 for walk! Evening TRX workout!