First sunny Saturday in the park, 2009!

January 10, 2009: 60 sunny degrees. So nice, I pumped up the tires and jumped on the bike for an intense outdoor workout. A workout that included lots of interval sprints and a Turbulence Training fat burning/muscle building BODYWEIGHT workout on the park bench.
Here's the spontaneous workout I did:
2 sets:
Bulgarian split squats (15 each leg)/Dynaband Deadlifts (15 reps)/Squat+Dynaband Rows (10 slow/10 fast)
Mt. Climbers( 15 each leg)/Side Planks (30 sec. hold, 10 up&down, 10 hold)/Planks (1 min.25 sec)
3 sets:
Burpees + push-up (10 reps)
Dips (15 reps)
Horse Stance (15 r/l)/Bird-dog (15 r/l)/15 second hold

Sweating, I enjoyed this outdoor workout in the crisp air near the shores of the calm Lake Natomas at the CSUS Aquatic Center. I climbed back on the bike and started home. Unfortunately, I started running out of gas but I did notice an improvement in my endurance since my last bike ride (last year sometime).
Proof that my high intensity intervals and suicides on the tennis courts after my Turbulence training works is in my numbers. My resting heart rate is 42!!! I found out last week at my doctor appointment. Not bad for 40 years old!
Now in order to transform my body to a svelte 169#, it will take total diet discipline because honestly, I don't see how I can increase the workout intensity....
Kelly Says Do This: Throw your bodyweight around, play in the park, walk/sprint/walk, hold planks until you shake. And of course, stretch. Especially the hamstrings and hip flexors.

And my Daily Gut shot? Here is Wednesday, January 7, 2009 before my intense Turbulence training workout in apartment gym followed by 7 tennis court suicides.

Holiday Diet and my Daily Gut shot....

I managed to discipline myself for Christmas with consistent Turbulence Training workouts, sensible eating, and my Daily Gut Shot to keep me motivated.   Unfortunately, an out of town visitor threw my routine slightly out of whack!  We went sightseeing, went to the gym, and went to the bar.  

Just like that and I've gained some extra pounds.  I'm not beating myself up but I realize where I went wrong and I am back on track already.  

How does a person get back on track if she kept up her workouts?  DIET DISCIPLINE and HIGH INTENSITY INTERVALS!

For me, diet discipline means I'll be staying away from the alcohol for 3 weeks.  Why 3 weeks?  Why not!  White russians are awful.  Awful good but awful fattening!

I also found a new favorite veggie:  BUTTERNUT SQUASH!  I baked an entire squash, have been eating it, and let me tell you, it is awesome!  Low in calories, high in Vitamin A, and extremely tasty, this is my new favorite!

I cooked a turkey last night so there's enough sliced turkey to last me at least 2 weeks which is great because turkey is low in fat, high in protein, and excellent for leftovers.  I've been consistent with my weight training but not so much with the HIIT training.  However, I did an awesome TT bodyweight apartment workout then 8 intervals this morning so 2008 is out on a good note for me.

Here's my Daily Gut over a few days.....

12/29/08 side shot....

and the Last day of 2008!