Week 4 recap of P90x3 with journal entries and pictures

Posted on February 3, 2014 by EmpowerMoms


Started week 4 of P90x3 this week!! I have a new schedule this week!! 🙂 

WEEK 4 P90x3 Classic workout schedule: 
Monday: Isometrix
Tuesday: Dynamix
Wednesday: Accelerator
Thursday: Pilates X
Friday: CVX
Saturday: Yoga X3
Sunday: Rest day or Dynamix

Nutrition: 
I will be following the Plan B 1800 calories per day.

Breakfast: 2P, 3C, 1F
Am Snack: 2C, 2F
Lunch: 1P, 3C, 1F
PM Snack: 1P, 2C
Dinner: 2P, 2C, 2F
P=Protein servings per meal
C=Carb servings per meal
F=Far servings per meal

Journal Entries for Week 4:


Monday January 27:
This morning was Isometrix. It was pretty challenging! There was no warm up or cool down for this workout. I personally felt like it needed a warm up because the first exercise is doing a plank on one hand!! I had done a 40 minute cardio workout ahead of time so I didn’t have a hard time jumping into the workout. I was honestly surprised that I did alot better that I thought I would. 🙂 There are no breaks or rests in between each move. I like that its a faster pace Yoga workout. Towards the end you do the tree pose (? I think its called the tree pose) with your eyes closed which is alot harder than it seems. I wobbled alot during that one. And I did attempt the very last move-the grasshopper-even though I feel like I’ll never accomplish it! Overall, I liked this dvd and was pleasantly surprised! My HRM said I burned 204 calories in 30 minutes with this workout. 

My nutrition went well-I logged everything I ate and stayed under my calories.

Tuesday January 28:
This morning was Dynamix which honestly I was dreading because it was the very first P90x3 workout I tried a couple weeks ago and it was not what I was expecting at all! I enjoyed it this morning and I was so proud of myself that I was able to hold the forearm plank on both sides for the time allotted!! That is huge progress for me because on day 1, I couldn’t do it at all!! I took a couple pictures because I was really pleased with my progress! My HRM said I burned 203 calories in 32 minutes with this workout. 

My nutrition went okay today-logged about half the day of food. 

Wednesday January 29:
This morning I “slept in” until 6am which felt nice. Because we got snow over the night, I was able to workout later and not get ready for work. Accelerator was the workout on the schedule for today. It was hard! It was a cardio workout-no equipment needed. I posted two videos on Instagram of some moves I did. I was again pleasantly surprised that I can do most of the moves albeit modified but still did them! 🙂 My HRM said I burned 277 calories in 34 minutes with this workout. 

Didn’t log my food today because it was a snow stay at home day with the kids.

Thursday January 30:
Today was Pilates X. I only did 10 minutes of it before I started to feel some aggravation in my lower back from it. I stopped the dvd and put in my AM yoga dvd and did that for 20 minutes. I hate when my lower back starts to hurt. I didn’t wear my HRM today.

I weighed myself today and so depressed because I’ve gained almost 2 pounds in the last month. Which doesn’t sound like much weight, but when I have 20 pounds to lose to get back to my same weight of last year, it feels like a million pounds. I talked to my beachbody coach and she aggreed that I should keep doing both my workouts, but back my calories back down to 1500-1600. 

Logged all my food today and stayed under calories. 

Friday January 31:
This morning was CVX-my FAVORITE P90x3 workout!! I used my 4 pound medicine ball and 6.5 pound hand weight. The workout went great and my HRM said I burned 276 calories in 35 minutes. 

Saturday February 1: 
Today was suppose to be Yoga x with my hubby. 

Unfortunately, I was feeling some discomfort Friday afternoon in my middle far left of my back. I tried to stretch and then did foam rolling and my hard massage ball in that area in hopes of relieving the tightness and discomfort I felt. apparently that aggravated the area more and made it swell, because I woke up in the middle of the night in severe pain. I had to lay on an ice pack the rest of the night. I ran some errands with the kids in the morning, but I’ve been having to ice alot and take alot of tylenol and advil. 🙁 I’ve never had an exercise injury before except for knee pain.

Sunday February 2:
I’m still in alot of pain with my back. I haven’t slept well in 2 days and I’m worried about sitting in my office chair at work tomorrow. Not sure what to do about starting week 5 of my exercise programs…

Should I take the whole week off or a couple days?

My week 4 pictures from this week:

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Week 4 recap of Baladea program by Holly Perkins with journal entries and pictures!

Posted on February 2, 2014 by EmpowerMoms

Started week 4 of the Baladea program this week!! Wow I can’t believe how fast the weeks have gone!

WEEK 4 Baladea LOOK workout schedule:
Monday: SLIM (cardio workout) 40 mins
Tuesday: POWER (strength workout) 50 mins
Wednesday: SLIM (cardio workout) 40 mins
Thursday: rest day
Friday: POWER (strength workout) 50 mins
Saturday: FUSION
Sunday: rest day

Week 4 Journal Entries: 

Monday January 27:
Today was the Slim workout. I’m amazed that although I’m on week 4, I am not bored and still getting a great workout and calorie burn!! My HRM said I burned 249 calories in 40 minutes.

Tuesday January 28:
Today was Power workout. I LOVE this workout!! I always feel so strong and empowered after this workout!! My HRM said I burned 327 calories in 51 minutes.

Wednesday January 29:
Today was Slim again. Was feeling a little tired so I slept in until 6am instead of getting up at 5am. Was still able to get both my workouts in because it ended up being a stay at home snow day! 🙂 My HRM said I burned 249 calories in 39 minutes.

Thursday January 30:
Rest day for Baladea

Friday January 31:
Another Power workout day! I tried to go slow and deeper with the moves using the resistance band. Hoping to do some videos this weekend to show some of my favorite moves.

Saturday February 1:
Today was suppose to be Fusion workout. Its a new workout that I’ve never done before so I was really looking forward to it.
Unfortunately, I was feeling some discomfort Friday afternoon in my middle far left of my back. I tried to stretch and then did foam rolling and my hard massage ball in that area in hopes of relieving the tightness and discomfort I felt. apparently that aggravated the area more and made it swell, because I woke up in the middle of the night in severe pain. I had to lay on an ice pack the rest of the night. I ran some errands with the kids in the morning, but I’ve been having to ice alot and take alot of tylenol and advil. 🙁 I’ve never had an exercise injury before except for knee pain.

Sunday February 2:
I’m still in alot of pain with my back. I haven’t slept well in 2 days and I’m worried about sitting in my office chair at work tomorrow. Not sure what to do about starting week 5 of my exercise programs…

Should I take the whole week off or a couple days?

My pictures from this week: 

I also posted my FIRST YOUTUBE video last week!!

My 12 year old taped me opening up and explaining the contents of the Baladea fitness program box. Check it out here and let me know what you think! :-)



 For more info about the Baladea program:

Transform your entire body for just 3 monthly 
payments of $49.95 + FREE SHIPPING 
Or select single payment option during checkout.

You can order from my referral link here: 
http://baladea.refr.cc/DRP7395

Baladea is exercise reimagined. It combines fitness and wellness into one complete exercise system for women. It was created for women, by women, and it works for any fitness level! The vision behind baladea is to help women all around the world to live their best lives. Help spread the word and inspire your friends. You can find out more about baladea at www.baladea.com
Please join the online community, visit our page, recommend this system and be our friend!
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Wfit nutrition Review of Tendon & Ligament Joint Support and Beyond Protein Powder

Posted on January 31, 2014 by EmpowerMoms

Last month Media Talent Agency sent me some Wfit nutrition packets to try for blog review. I got a couple packets of Tendon and Ligament Joint Support and Beyond Protein. 

What is Wfit nutrition? 

  • 100% all natural supplements to support any healthy living diet regimen 
  • Designed for Recovery, Muscle Strength and Joint Care
  • Amazing taste and unique flavors
  • Designed to complement athletes participating in high intensity/endurance workouts 

Tendon and Ligament Joint Support in Natural Citrus Blast Flavor
http://www.wfitnutrition.com/products/tendon-ligament
Tendon & Ligament provides vital support for the 4 physical attributes all elite athletes require for success. While most joint products maintain the state of the joint. Tendon & Ligament helps build, strengthen, and support joint components to sustain an athlete’s functional strength. It goes beyond the joints to further support overall healthy skin and connective tissue.*
o    Stronger and more solid foundation*
o    Strong connective tissue*
o    Secure joint structure*
o    Increased elasticity*
Improve flexion and compression at vital pivot points!*
 Performance
What’s more, connective tissues and joint structures such as muscle, bone, and cartilage require certain nutrients to assist in building and supporting overall health.* Tendon & Ligament performance provides these nutrients in 3 ways:
1. Build*
o    UCII, an undenatured type II collagen protein, supports joints from the inside out. Type II collagen is the primary collagen found in human cartilage and thus becomes an important component in supporting healthy joints.*
2. Lubricate*
o    Hyaluronic acids’ (HA) capability to swell and retain water allows the support of cushioning and lubricating the moving parts within the joints. This supports more effortless joint movement in the athlete.*
3. Strengthen*
o    Specialized collagen protein supports the strengthening of connective tissue and bone. It is an excellent source of amino acids (building blocks of protein), strengthening the tendons and ligaments around the joints, which is crucial for stability and ultimately function of the joints.*

MY REVIEW: 
I added this to 8-9 ounces of cold water in my shaker cup. I was worried it wouldn’t shake up very well because it had alot of little clumps. After couple minutes of shaking, I let it settle and it was fine. The taste wasn’t bad-there was a tiny after taste of citrus in my mouth when it was done. It doesn’t have much sugar, but it tasted a little sweet to me. Since this helps with muscles and protein absorption, I’m going to have my hubby try it as well since we are both doing P90x3 workouts. 


Beyond Protein in flavor Vanilla Coconut

http://www.wfitnutrition.com/products/beyond-protein-clean-natural-protein

Advanced, clean, all natural, hydrolyzed protein for optimal muscle growth and repair. Available in two great flavors! Vanilla-Coconut and Chocolate Mocha. Beyond Protein is the logical choice for long-term performance, muscle health and recovery.
• Metabolized more efficiently
o    Highly soluble
o    High concentration of Di & Tripeptides to help you fuel performance, muscle building and recovery*
o    Promotes increased rate of protein absorption*
o    Small peptides are absorbed through special Peptide Transporters (PEPT-1 &2), found in the upper small intestine.
o    PEPT-1 & 2 move great amounts of protein into your body at much more efficient rates than amino acid transporters.*
o    Peptides can enter your body intact, where they can quickly be delivered to where they are needed.*
• Supports increased nitrogen retention
  • One of the primary goals of protein supplementation is to increase nitrogen retention.
  • Once entered into the body, small peptides rush to where they are needed providing your body with a much greater metabolic benefit than other forms of protein or amino acids such as soy or pea.*
  • Di & tripeptides delivered intact into general circulation avoid excessive oxidation in the liver compared to supplemental amino acids.*
 Muscle building and recovery by synthesis
o    When your body increases its nitrogen retention, that means your body is able to boost protein synthesis—the process by which muscle tissue repairs itself after hard training.*
o    In addition the peptides also help boost serum insulin and amino acid stores.*
o    It all adds up to help drive muscle-building processes and recovery.*
o    Di & Tripeptides also help increase the amount of PEPT transporters occupying the absorptive surface of the small intestine.*
o    Allows more Di & Tripeptides to be absorbed, which continues to fuel your body’s growth and repair.*

 MY REVIEW: 

I am going to have my husband try this protein powder because I have lactose issues. I will post again after he has tried it. 


Have you tried WFit nutrition? What did you think??
You can find WFit Nutrition here: 

http://www.wfitnutrition.com/
https://www.facebook.com/WfitNutrition

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February Walk Plan with Leslie Sansone!

Posted on January 31, 2014 by EmpowerMoms
i’M A BIG FAN OF lESLIE SANSONE DVDS WHICH HELPED ME LOSE THE FIRST 50 POUNDS THESE PAST 2 YEARS. 
i WANTED TO SHARE THE FEBRUARY WALK PLAN THAT SHE POSTED ON HER WEBSITE THIS WEEK. 
eNJOY! 


FEBRUARY 2014 WALK PLAN with 

Leslie sansone dvds!
SAT. FEB 1
5 MEGA Miles! Why not start the month MEGA?!!
(or 10,000 steps / or a 1 hour walk!)
SUN. FEB 2
Rest Day
MON. FEB 3
2 Miles  – plus Core exercise
(or 4,000 steps / or a 30 min. walk)
TUES. FEB 4
3 Miles – plus Strength Training for Arms, Chest & Back
(or, 6,000 steps / or 45 min. walk)
WED. FEB 5
Rest Day

THURS. FEB 6
3 Miles – plus Strength Training for Arms, Chest & Back
(or, 6,000 steps / or 45 min. walk)
FRI. FEB 7
2 Miles –  plus Core exercise
(or 4,000 steps / or a 30 min. walk)
SAT. FEB 8
5 REALLY BIG Miles!
(or 10,000 steps / or 1 hour walk)
SUN. FEB 9
Rest Day
MON. FEB 10
2 Miles  – plus Core exercise
(or 4,000 steps / or a 30 min. walk)
TUES. FEB 11
2 Miles – Do a Mile in the AM & another in the PM!
(That is 2,000 steps or 15 min walk in the AM & PM)
WED. FEB 12
Rest Day

THURS. FEB 13
3 Miles – plus arm toning exercise!
( or 6,000 steps / or 45 min. walk)
FRI. FEB 14
2 Miles  –  plus Core exercise
(or 4,000 steps /  or a 30 min. walk)
SAT. FEB 15
5 MEGA Miles! 
(or 10,000 steps / or a 1 hour walk!)
SUN. FEB 16
Rest Day

MON. FEB 17
3 Miles – plus Strength Training for Arms, Chest & Back
(or, 6,000 steps / or 45 min. walk)
TUES. FEB 18
2 Miles – plus core exercise
(or 4,000 steps / or 30 min walk)
WED. FEB 19
Rest Day

THURS. FEB 20
3 Miles – plus Strength Training for Arms, Chest & Back
(or 6,000 steps / or 45 min. walk)
FRI. FEB 21
2 Miles – Do a Mile in the AM & another in the PM!
(That is 2,000 steps or 15 min walk in the AM & PM)
SAT. FEB 22
5 REALLY BIG Miles!
(or 10,000 steps / or 1 hour walk)
SUN. FEB 23
Rest Day

MON. FEB 24
2 Miles  – plus Core exercise
(or 4,000 steps / or a 30 min. walk)
TUES. FEB 25
2 Miles – plus arm, back, chest (upper body toning exercise)
(or 4,000 steps / or 30 min walk)
WED. FEB 26
Rest day

THURS. FEB 27
2 Miles
(or 4,000 steps / or a 30 min. walk)
FRI. FEB 28
2 VERY HEART HEALTHY Miles! 
(End the month with a Heart Healthy 2 Mile – last day streaming on Homepage!) 
(or 4,000 steps / or a 30 min. walk)

*** See Orginial post and more at: http://www.walkathome.com/sansone/your-walks-are-ready-feb-2014/#sthash.i90yMNa5.dpuf
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Victoria’s Promise by Julie Wright book review. Newport Ladies Book Club

Posted on January 29, 2014 by EmpowerMoms
Book Review of the new Newport Ladies Book Club newest book: 

Victoria’s Promise by Julie Wright

I loved this book like I have enjoyed all the others in this series. Like the other books, they can be read alone and not as a series, but I love how all the characters and story lines tie together. Its so fun (and I’m sure alot more work) that the authors worked together to do that.
Victoria-goes by Tori-works for a reality love show called the Vows. Similar to The Bachelor show on Tv. I loved seeing glimpses into her work life and her small personal life and when she went to book club meetings with the other girls. Her last relationship ended badly because she is very consumed in her work and also trying to write in her spare time. She tries to balance her work life and personal life as well as dealing with rejections in this book. I LOVED the ending-totally wasn’t expecting it. I wasn’t sure honestly if it was going to end well, so I was pleasantly surprised!!
This is a good, clean fiction book-no bad language or sex/inappropriate scenes. The story line moves fast enough to keep my attention and I would recommend this book! A+

Book Description on Amazon for Kindle vesion:

Publication Date: January 2, 2014
A luxurious mansion. Thirty stunning bachelorettes. One very eligible bachelor. All of the ingredients are in place for a successful reality dating show, and behind the scenes, Tori Winters is set to pull the romantic strings as assistant director of Vows. Despite her distaste for public exhibitions of love—which spelled the death of her last relationship—Tori intends to give the public exactly what they want: scintillating footage of a bevvy of beauties vying for the attention of Christopher Caine. But Chris, a consummate Southern gentleman and the star of Vows, seems almost too good to be true—and soon, even Tori finds herself falling under his spell. Despite legal obligations to avoid fraternizing with the talent, it’s clear her feelings are anything but unrequited. With the support of her friends in the Newport Ladies Book Club, Tori must make a life-altering decision: is she willing to jeopardize all she’s worked for in order to embrace her own fairy-tale ending?

You can see the book link here:
http://www.amazon.com/Newport-Ladies-Book-Club-Victorias-ebook/dp/B00HJZOYBK/ref=sr_1_1?s=digital-text&ie=UTF8&qid=1391035346&sr=1-1&keywords=victorias+promise

You can read more about The Newport Ladies Book Club series here:
http://thenewportladiesbookclub.blogspot.com/

Here is the blog of Julie Wright, the author of this book:
http://juliewright.com/blog/?page_id=2

**I received this ebook complimentary by Heather Moore because I am part of her book review team**

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