Purpose

Today is Wednesday, hump day, as some might call it. I am excited to take this weekend easy. I've got some study plans and a couple photo shoots lined up and that's all I really need. I've been trying to get much more involved in modeling lately because I have come to realize that it is a fun hobby/passion of mine and it's also something exciting to chase after. Modeling doesn't necessarily involve all the stereotypes that surround it. ALL types of people are wanted to be photographed all the time. You just have to know where to look and how to put yourself out there in a safe way.

     Being a nanny continues to be quite enjoyable. I'm spending the night at the house this week (Tues-Thurs nights). I've gone grocery shopping tonight, dropped the girl at soccer practice, tidied up, vacuumed a little and enjoyed the company of the kitties! Here is a picture of Super Nacho, made herself perfectly comfortable in the notch of my back while I was using the computer earlier this afternoon. So cute!

 
      School continues to go excellent! Currently we are paired up with another person from our class. We've talked to each other about our fitness foals and we are treating each other as if we didn't know each other--as if they are my client and I am their personal trainer. It's really fun! Today my PTP (Personal Trainer Peer) worked me really hard. I just know I am going to feel it for the next two days. I have also come to the realization that I love being sore from exercise! I thought it was a weird thing but after talking to another friend I think it's a common thing among athletes and exercise loving people. I do, however, know plenty of people that do not love this feeling. Sure, its an okay reminder that you did something good for your body and you pushed yourself through it, but I don't think everyone likes the feeling of being sore after a work out. I could see it being a nuisance...but tell me what you think about it!

      In a few weeks before "Christmas Break" at school I have to present my (this) blog to the class. That will be interesting...the big question being 'what is the purpose of your blog?' I feel like this question has been coming up a lot lately. At least I've read it a few times recently on others' blogs. The purpose of my blog is to inform people about myself. It is a place where my friends and family can keep in touch and up to date with the things going on in my life because a lot of the time I am so busy to stop and keep in touch with everyone in my life. I have been adding recipes, food tips, quotes, etc. that I find interesting and hope that maybe general public that might be reading this will too. Eventually if/when I start personal cooking and/or training I would like this to be a nice place my clients can come and learn something new and take some positive thinking away with them.

    Well I've been trying to write this for awhile and I keep getting distracted so I am going to take it to a close now. Enjoy the rest of your week everyone!

Busy Times I Live In

     Well, did you all survive the Thanksgiving feasts? I must say that I did not fully survive, but I'm trying to accept it. There is basically one month until Christmas and if I can pull off a good weight loss this week than I think I still have potential to reach my Christmas weight goal. But this is the final week to change it around or else all hope for this goal will be lost.

     My weekend consisted of family & old, good friend visits and a ton of delicious foods. From caramelized sweet potatoes, mashed potatoes, candied yams, roasted onions with cheese, cheese balls, cheese dips, crackers, bread, bread, bread and more bread with butter and garlic. I will just spit it out and tell you I gained 1 and a half pounds this past week. I blame all the starch. It's hard to stay away when you've been away for so long. Then someone offers you one piece, you take a bite, and there is no going back. That's how it felt at least. I've got better grip than this and I'm going to prove it to myself (hopefully). I plan on keeping a strict food log the rest of the week and exercise every day. The week itself should be fairly easy, as it usually is. This week I am spending Tuesday through Thursday nights at the house I nanny for. The father is going to Seattle for business. I plan on getting all my homework/studying done and definitely getting my work outs in, because generally so far I have found that staying the night at their house is kind of boring. The kids get themselves to sleep by about 9 o'clock, I don't even have to do anything. Before that they just watch TV or play video games.

     What else is going on? I don't have a lot of plans like I have had the last few weekends, so that is kind of a relief. I have a couple photo-shoots planned and besides that I want to take it easy and study hard and feel prepared coming into the week. I usually do, but I also usually don't start studying until late Saturday or Sunday. Hopefully I'll just get a little more in.

     I've been very interested in doing more modeling recently. Unfortunately, I realize the more I want to collaborate with artists, the more I realize that my time is very strapped. December isn't even here yet and I'm almost completely booked up for the month! I am considering taking up ballet starting in January. It's something that I have been thinking about a bit and just think it would be a fun experience and a good work-out / fun-something to keep me doing until I graduate school. Ballet is so gorgeous and I used to take it as a very young girl. It would be nice to try it again! I haven't 100% decided yet, but I will let you know when I do.

    This week is going to be about a lot of discipline. I haven't been running or jogging at all because the weather has been absolutely horrible, but before this week things were still working out for me. Like I said, this is my last week to really turn things around for myself. I can do it. I've totally got this...I'll try to post a bit more this week. You understand, last week with a holiday and what not. I hope your week kicks off to an amazing start. Make it a good one.

Monday Morning Madness

     Today I woke up and I was very hesitant to step foot on that scale. I ate pretty well for the most part, but that second half of the week just through me off. A good friend of mine had a pre-thanksgiving potluck on Friday where I definitely over-ate (so much delicious food!) & Saturday I ended up going out with some friends before and after a concert. During the weekend I thought semi-often about my Christmas goal and stepping on the scale this morning I was prepared to just let it slip away. I stepped up and didn't look down for a few moments, letting it configure itself first. Slowly I glanced down...and to my surprise it read 161.2! I'm pretty stoked! That's a 2.4# loss. If I keep it up I can most definitely reach my goal by Christmas! Today I am going to take a look at a fitness gym called Anytime Fitness. It is just 2 minutes south of where I work so I think it would be convenient. If I go to the gym every day after work for just an hour, getting solid cardio time in, I know I could speed up this process in no time. I'm just worried about the cost. I am not willing to pay over $40/month but I have a feeling it's going to be just that. Fingers crossed though, we will see.

     Last night I made a delicious dinner with a friend using some ingredients from my organic food bin. We made roasted russet potatoes, yams, and turnips with steamed carrots with leeks and toasted pine-nut cous cous. It was very delicious! We also had crispy kale as an appetizer and coconut-milk Mexican hot chocolate. We then watched the American Music Awards which lasted 3 hours, but was pretty entertaining.

    This week in school we're learning Adaptations to Anaerobic Training Programs in physiology, Energy Balance in nutrition and about the biceps in anatomy. It sounds like it will be a solid week. Nice it's only 3 days. Thanksgiving this Thursday will be fun too. I am excited to visit with my family and eat more delicious food.

Summary of this Week So Far

    So far this week is going well for me. I haven’t been jogging because the weather has been absolutely nasty out and two of the three days at school so far I have gotten some solid sweaty workouts in. I have been doing my ‘simple morning routine’ every morning except this morning. This morning I slept in 15 minutes rather than saving that time for the workout. I’m not stressing it though. Yesterday we did not work out during school and I kind of had a lazy day at home. Wednesdays are the first day of the week that I don’t have homework or tests to study for and I like to relax. I did however stretch a bit with my new yoga blocks that I just got and practiced doing hand stands in my room. I found it is quite fun and I have the perfect wall to practice against. Once I get in the handstand I practice bringing my feet away from the wall and then back against without toppling over.


    Last night at the house where I nanny I made the kids red pepper and tomato soup with grilled cheese sandwiches and little pigs in a blanket with smoky wieners and Safeway brand doughy croissants (similar to Pillsbury, less fat). As I was rolling the ‘pigs’ into the ‘blankets’ I wanted to snag a little. A few times the dough would come apart and I’d almost eat it (I love raw dough) but then I just stuck it back into itself. I told myself at one point that I was going to make a few non-piggy ones just in case ‘for the kids’ but then I put my foot down, realizing it was just an excuse to allow myself to have just one or two. I made them all pigs in a blanket and I didn’t have one. I didn’t even try the dough. I also didn’t make myself a grilled cheese, which looked freaking delicious by the way (I don’t think I’ve made such perfect grilled sandwiches before), and I only tried the soup to see if it tasted good or needed anything added. It was super hard to resist all those things but I did! I went home and I roasted myself some mushrooms and carrots and had them over my brown, red, wild rice with lentil mix and it was also very good. Then I indulged in chocolate soy chai tea ☺
   

    Today my organic first organic delivery comes! Probably around 6pm I think. I am so excited!!! I checked the bin this week on their website –ORGANICS TO YOU—and it says it includes honey crisp apple, comise pears, star krimson pears, kiwis, yams, winter squash, onions, kale, carrots, celery, radishes, green peppers, and russet potatoes. I am especially excited about the winter squash! I have been craving squash so much lately. Roasted squash in particular. Of course this bin is subject to change, I’ll keep ya’ll posted on what actually arrives.


    A fellow student and I are partnered up and doing a little project on ‘balance’.  I need to research more exercises so we can put together a warm-up & workout and then go through it this afternoon in the practical part of class. I will also try to remember to post about the things I learn with that. I already know that balance is  a lot more important to peoples lives than they realize and it is something everyone should practice.

One last thing: I finally snapped a cute picture of these lovely kitties together!

  Stir Fry &  Tardo
They literally follow each other every where! They go to the bathroom and to get food together. Stir Fry is always sleeping on top of the bed and Tardo is usually under it, if not snuggled up next to Stir Fry. Just too cute to handle some days!

Monday, Week 7 of School

             If you’ve viewed my progress tab this week you will see that I lost a whopping .6 of a pound last week. Better than nothing I suppose but not by any means close to what I should be down by if I want to lose 12 pounds by Christmas. Back in the summer I used to make myself goals every week of things I wanted to work on and keep them in plain sight to remind myself throughout the week, then build on them every week. I think I am going to start doing that again, because in the summer it really helped me.

             This morning I had a little extra time between getting ready and leaving so I did a little workout that I would ideally like to do 4 mornings per week (if not more time during week and/or day). It is quite simple, but doing it every morning will help build up some extra strengths/toning + I can build on this little routine in weeks to come. It consists of side plank—30 seconds on each side, 30 pleas holding a 10# dumbbell, cross over leg lifts—30 each leg, 10 push-ups (doing as many non-modified ones as possible), & 30 squats.

   
         Also, this week, I would very much like to start jogging a bit more. I will limit myself to 3 times per week, and aim to hit 1 mile per jog, for now. I don’t like running much right now, but I’m hoping to change that.

            Thursday this week my organics delivery service will be here. I also went grocery shopping last night and picked up a bunch of delicious healthy foods. I got a dry mix of beans to add to some soup, and a dry mix of brown, red, and wild rice with lentils. I also picked up some more coconut milk and almond milk. I tried almond milk for the first time this past weekend and it is delicious! It is the closest resemble to milk I think I’ve tasted so far. The consistency is just right and the almond taste is very subtle. So yet another goal this week is to eat better and resist over-eating and sweets.

           With increasing my workouts I want to start stretching more often too, because I am typically a pretty flexible person already and I would like to keep it that way if not expand. You might ask how do I plan on fitting all these things in to my schedule, while going to school full time and working? Well I’m going to try my best to do it, I know I’ll be very busy but I do think it’s quite possible. I don’t even have to completely sacrifice my weekends I just have to manage them. In working-out more I will also, theoretically, be more tired at night and therefore sleep better.

            So to recap my goals for this week:
            -do the simple work out minimum 4 of mornings
            -go for a jog at least 3 times this week (aim for 1 mile per jog)
            -eat healthier, more regularly, steer away from sweets
            -start stretching more
            -work-out 6 days this week, work up a sweat each time

           

    

Nanny Update

     I haven't written an update on my new nanny job since I started posting regularly. It has been going very well. I have now met all the cats and the last one, Tardo, is insanely cute! I still haven't managed to snag a picture of him yet but I am going to keep trying. Stir fry and Tardo are basically best friends it's adorable. They are constantly running around together and sometimes I find them curled up snuggling together, it's adorable. Tardo is very skittish though, even though he (she?) will let me pet him, he still runs when I try to approach him when he's not sleeping. About a week and a half ago I brought home one of the four cats for us to have at our house, it's technically my roommates cat. Her name at the house where I nanny was Guano (which means bat shit in Spanish), but my roommate renamed her Mal. She is quite adorable. My cat, Dina was very territorial at first. She has been the only cat in her household for the last 6+ months, but before that she lived with other cats and got along with them just fine. Now Dina and Mal get along for the most part. They like to play sometimes and spend some good time following each other around, but they also spend a majority of the day just ignoring each other. My hopes are to find them snugglin up one of these days.

     Anyway, really not a lot else to post about. I've been in Salem all weekend visiting my boyfriend. e had some friends from Portland come down last night and hang out, fun times. I've been studying a bit tonight. Learning about hormones/steroids/supplements/drugs in physiology, digestion in nutrition and the rotator cuffs in anatomy. I feel like today is Saturday and that I should have another day to not do anything before returning to my work/school week. I guess some weekends feel like that though. I wish Salem wasn't 45 minutes away so I could go home whenever I wanted and not have to worry about time. Oh well, it really isn't that bad. I'm going to get ready to leave here in a minute. I've got some laundry to do at home, want to stretch and maybe get some more working out in. I didn't work out yesterday, but I went for a run today. It felt so good in the fall weather. It really wasn't that cold today and the leaves all over the ground were just so gorgeous. I love the NW Fall color, smell of the fresh air and the feel of it on my skin. I would like to say that I want to try running/jogging a bit more, but if I don't want to say anything of the sort because chances are it's not going to happen. I just plain and simple don't really enjoy running much. The thought of getting to the point of enjoying it sounds delightful though. I guess I'll see...I get a lot of ideas about things that I want to do, I'm not holding myself to this one.

Stir Fry

Super-Nacho

Dina Belle

Mal

No one said it was easy

     All right, so I feel like I’m getting into a pretty good routine with posting: Sundays and Thursdays. Sundays are the closing to my week meaning a good time to reflect on the past week and the future week to come. Thursdays are the days that we get to work on our Blogs in class, making a perfect time to check-in and make a nice post.

     The past two weeks I’ve been trying to focus very hard on working out more outside of school, keeping track of what I’ve been eating and really shedding those pounds and toning up!  Taking small steps for exercising outside of school have included jogging to and from my friends house (.4 miles round trip) and dancing to my favorite music in my bedroom. I’ve set a small mid-point goal for myself that I would love to hit but I am not going to set up a check-point schedule or anything, just keep it in mind for myself. That goal is to lose 12 pounds by Christmas. This means losing 2 pounds per week in the next seven weeks, which is very reasonable. This would also put me over half-way to my weight loss mark in March, which I would give me 3-months to lose another 10 pounds…sounds easy, if I can get there! I mostly want to shed these pounds by Christmas as a challenge to myself to keep the pounds off during the holidays and also to ‘wow’ my friends and family when I return home for the holidays.

     No one said it was easy and I am telling you, readers, and myself that it is not. I had a hard day yesterday, but I pulled through and the way I felt going to bed and waking up this morning is a feeling that I really wish I could hold on to and remember every time I am struggling. I stayed out late the night before last and because of that I did not feel very well yesterday, therefore I didn’t work out with my class during our practical session. I stretched and took it easy (at least I did something). I stayed the night at my nanny job last night because the father was away on business and the girl that I nanny was the only other one home. Our night consisted of TV watching all evening--seriously from ~5pm-9. This is just not something that I do, ever. I don’t have TV in my own home and I can’t stand to watch it because of all the stupid commercials! During this time I looked up a lot of fitness things on the Internet--exercises, pictures, etc. Just dinkin’ around on the World Wide Web. I kept thinking to myself that I should just get up, go to the guest bedroom and workout! I was really getting on my ass about not working out that day! I wasn’t doing anything else anyway and I knew the girl would not care at all. I have always said ‘If I worked out as much as I thought about working out, I would be in the best shape of my life!’ Finally I made my way to the guest room and decided to work up a sweat before bed. [The work out is listed below along with a link of where I found it online which further explains the exercises if you aren’t familiar with the names]

     I’ve got to say after thinking to myself all evening about how I should really work out, why I should do it, picturing the results I want to see in my head, etc, I still really didn’t expect myself to do it…this would be the typical me, I know myself too well. If I had not completed this work-out I know the exact feeling I would’ve sunken into too. Slight disappointment in myself and just kind of quiet and not wanting to think about it, giving myself the motivation that I will do it next time and not to stress over it too much. But the fact that I did do it, expecting I wouldn't, made me feel even better! I literally had a smile on my face, my body was sticky with sweat and I pushed myself through the exercises with my goals in mind every second of the way and I got through it and it felt great! It’s hard to explain the actual good feeling that overcame me and compare it to how I would’ve felt if I had just gone to bed or continued surfing the web. It was nice surprising myself, it’s nice pushing myself, and it’s nice knowing that overcoming this puts me just that much closer to accomplishing my goals!! & knowing that I can do it. You can do it too!

“30 Minutes to a Sleek Physique: The No-Equipment Workout You Can Do Anywhere”

1. Warm up for eight minutes. You can do whatever you like to get your heart rate up. Do some jumping jacks, jog in place or dance to your favorite song <-- (That’s what I did!)

2. Do one minute of jungle squats. (Lower body)

3. Do one minute of push ups. (Upper body)

4. Do one minute of reverse V lunges. (Lower body)

5. Do one minute of modified chair dips. (Upper body)

6. Do two minutes of cardio—mountain climber burpees. (Whole body)

7. Do one minute of abs exercises—inch worm. (Whole body)

8. Take a 30 second break.

Repeat steps 2 through 8, three times.

-CLICKING HERE will take you to the website where I found this work out and further explain the exercises.

-CLICKING HERE leads you to a helpful online digital stopwatch/timer/countdown. I used it to time the minute intervals above.

*I hope you enjoy the work-out!*

& I thought I had nothing in the fridge…

So my weekend was amazing and they seem to just keep getting better and better every freakin' weekend! It’s awesome getting to spend time with people I don't get to see too often, travel if I want to, and be able to relax. I never realized how awesome life would sync up by just having weekends free!

Friday night I saw the Cherry Poppin Daddies (#1 hit being Zuit Suit Riot) live downtown Portland for the second time. They were just as good as the first time! Very upbeat and dancey the entire time, quite lively and felt like I was in the 1920s for a moment. I love dancing! It was great having my favorite dancing partner there with me :)

Saturday I watched an AMAZING documentary called Forks Over Knives (www.ForksOverKnives.com) that was suggested to me by a friend. It was made this year (2011) and the second I finished watching it I went online and purchased it. I was not expecting to be completely awestruck by this film, but I sincerely urge everyone I know to take 96 minutes out of his or her lives and watch it!! It is now listed under my “Film” tab [above] with a synopsis and where you can view it. If you personally know me and are reading this, chances are I will see you this holiday season and will insist that you watch it with me! Be ready.

I had also been planning all week to go to Bella Organic farm on Sauvie’s Island. Ever since I watch the documentary Ingredients I’ve been wanting to buy local/organic food—considering I live in Portland I figured this couldn’t be too difficult. However the farm closed on the fourth so I was unable to go. Thankfully, I remembered a company a couple blocks from my first apartment in Portland, called ‘Organics to You’. I looked up their website and signed up for their service. They put together different style ‘bins’ you can choose from to have delivered to your house weekly, biweekly, or monthly. The bins consist of locally and organically grown produce. I chose the ‘bin for one’ that will consist of a random variety of fruits and veggies. You can select Add-on items from teas, cheese, local/organic beef and pork, to little baskets that’s contain herbs or salad mixes (with cucumbers, fresh greens, etc). I am so excited to start receiving this service!!My first delivery should be the 17th.

You can visit the Organics to You website by CLICKING RIGHT HERE!

I also saw a band called Deer Tick at the Mission Theatre in NW Portland Saturday night. Amazing live band, put on a great show! I definitely suggest looking into them.

Today (Sunday) I strapped down and started studying for my three tests that I have every week. This week in school we are learning about endocrine response to resistance training (physiology), proteins (nutrition), and the deltoids (anatomy). Studying has come pretty easy tonight and I am thankful and excited about it. Still have a tad more to do, and then think I might take a jog up the street to my friend's house to say hi. Haven’t seen her in awhile and miss her and her roomies.

I think I’ve mentioned it previously, but I recently have taken interest in making a transition to be a vegan—meaning a person that doesn't consume any dairy products whatsoever. I still plan on eating eggs, bread, small amounts of cheese, and probably ice-cream on occasion. Tonight, thinking I barely had anything in the house to eat I made a quest out to make myself a vegan dinner (failed w the pasta part, but close). The recipe is below:

Surprisingly Delicious Stir Fry of Sorts

1 package Udon Noodles
(udon noods are not vegan)
½ 1 bunch green onions
1 tbsp Chopped garlic
1 carrot (sliced thing w peeler)
5 mushrooms (sliced)
1/3 c chopped mixed nuts
1 small tomato, diced chunky
3 tsp Worceshire sauce
2 tbsp Teriyaki Sauce
2 tbsp Balsamic Vinaigrette
Salt & Pepper
Organic dried basil
1 tbsp vegetable oil.

-bring some water to a boil and pour over udon noodles
-set aside, letting udon noodles soak and loosen.
-heat frying pan on medium-high
-pour oil in pan
-add green onions, garlic and mushrooms
-sauté for a few minutes until mushrooms start to soften
-add carrot and tomato
-add worceshire sauce
-continue to sauté for a few minutes
-add teriyaki sauce, balsamic vin. and udon noodles
-saute
-sprinkle salt and pepper and dried basil over everything
-mix well and serve!
**a squirt of lemon juice adds nice flavor as well!

Like I said, surprisingly delicious!!

Eating Tips, Weight Goals, + Lower Body Circuit

     Sunday night I posted about my weight loss goals and the steps I have been taking to get myself there. I mentioned my curiosity towards the number the scale was going to give me, especially because it was Halloween weekend and all. I didn’t mention, but will now, that I struggle most after Thursday every week. I don’t have school and I only work in the afternoons on Fridays so I think of it like having a three-day weekend and from there it is hard for me to continue working out on the weekend, and like most young-adults I think it’s safe to say I like to indulge in social activities which often times end in ordering pizza. If I get in the mindset of pizza there is no going back on it. I can’t even stop myself, it’s been a problem.

      Thankfully though I have for the most part conquered the over-junk food-binge eating problem. I have tried to keep a regular eating schedule as much as possible, and I’ve been keeping a food log. These things together help me realize if I am truly hungry or not so when I want to go out to eat or order in pizza I ask myself, ‘Are you really hungry?’ When it comes to going out to eat I have definitely limited myself, half because I just don’t have the money and the other half because I know how not so good for you going out to eat is--so many hidden calories, among other things! If I know I am going someplace, like a friends house, or just to a park or something to meet up with friends I pack myself a little lunch to nibble on. That way I know what I’m eating, I have a limited amount, and I’m saving money! I’ve set into the habit of eating ‘healthy’ that my stomach can’t even handle things that I used to love oh so dear, like pizza. Don’t get me wrong, when I really want to I can still scarf down an entire zza to myself, but not without putting my stomach in danger. I get the worst stomach pains from eating things that I have limited myself on. Back in high school (~2005) I cut my intake of fast food by about 90%. After I became a vegetarian in 2008 my options were pretty much only limited to fries and shakes if I wanted fast food, which I would still very rarely indulge in. Then I moved to Portland, OR where they have Burgerville. At Burgerville they have vegetarian burgers, so I thought I would try them. The first, second, and lastly third time I tried them my stomach was just in knots. I can no longer eat fast food at all. I guess this is a great thing, but my point is I feel like the same situation is coming on with the other foods (like pizza) that I have been limiting my intake on. I also feel like this is a ‘sign’ that those foods are worse for me than I thought.

      I’ve recently taken a look into dairy as well. I have learned so many things about dairy products lately (i.e. the milking of cows, what happens to the calves, etc.) and I am in the process of cutting back on dairy in my diet. Besides the heart breaking farm animal dairy product stories I have read, I have also learned that humans are the only mammals that continue to drink milk past infantry and that this is most likely the reason why so many people are developing intolerance to lactate later in their lives. Whether you realize it or not dairy really isn’t very good for your body. If you are sick cut back on the dairy, it’s just going to promote mucus and clog you up more! Try cutting back on dairy in your diet, just as an experience, see if you feel any positive differences.

So the fill in on what the scale read:
       I went from 166.2 #s (as of 10/24/11) to 164.2 #s (as of 10/30/11) giving myself a solid 2# loss for the week. I’m feeling really good about it. I am still going to take baby steps in my progression. I am continuing to eat well and watching my calorie intake closely. I’ve been trying to stay between my recommended calorie intake for my weight loss goal and the calorie intake to maintain my current weight. I have also been pushing myself harder at school when we work out, because we work out every day (M-Th). About two of the four days we get to work out independently. I usually end up working out with someone else or creating a circuit for myself. Today, in hopes that we will get another independent work out I have made a lower body circuit for myself, feel free to use it for yourself to.

       With 30 mins in mind it is going to be a AMRAP work out, meaning, as many rounds as possible in the 30 minutes. Go at whatever pace you would like, but be sure to push yourself to a challenge. *the exercises between the numbers are to be done between each of those exercises.*

1. Skater Jumps x20
            -10 leg swings (ea leg)
2. 30# on shoulders –squats x20
            -15 kettle bell pleas
3. 30# straight leg forward rolls x10
            -30 Russian twists
4. Walking lunges x30
            -plank hold for 1 minute
5. Side lunges x20
            -15 side leg lifts or circles (ea leg)--on all fours