Day 8 of Wendy's 10 Day Transformation

1.  Yoga 5 minutes
2.  Hike up Cowles Mountain the highest point in San Diego slightly over 1590 feet   (CK's workout run up Cowles mountain for 10 minutes then hike up the rest until the last 400 meters and repeat then repeat the 400 meters a second time.
3.  Jog down the moutain (I had Wendy jog down half of it.  I ended up rolling my ankle twice so hiked down the moutain with a few spurts of jogging.  If your prone to ankle injuries flat surfaces are better for running then).
4.  12 minute jog after the hike.  You feel your legs burning up by this point.
5.  2 minutes of stretching.

Day 7 of Wendy's 10 Day Transformation

This is Wendy's PM workout for the day.

1.  5 Minutes of Yoga
2.  5 Minutes warmup to the gym
3.  Walk for a few minutes
4.  1 Minute of rope
5.  1 Minute of shadow boxing
6.  Sitting Bicep Curls with a Superset of Cable Tricep Pushdowns:  3 sets of 10-12 reps
7.  Machine Preacher Curls with a Superset of Machine Tricep Pushdown:  3 sets of 10-12 reps
8.  Concentration Curls with a Superset of Diamond Pushups: 3 sets of 10-12 reps


For more information checkout http://www.ckcoaching.co

Day 7 of Wendy's 10 Day Transformation

AM workout at the beach!!

cruiser bikes and made the workout difficult making sure she kept peddling with her bike. 

Wendy mentioned to me she has a sprint triathlon in May so we had to switch our training to meether sprint triathlon needs.  Even though she didn't have a racing bike which she needs we rode 

beach cruiser bikes and made the workout more difficult by continuously peddling nonstop and

creating a simulated bike race. 

We will also add in more stretching as well!

1. Bike 30 minutes
2. Run 20 minutes
3. Running stride work times five
4. Stretching times two minutes

For information on training check out http://www.ckcoaching.co

Day 6 of Wendy's 10 Transformation!!

1.  Five minutes of Yoga to warm up and stretch

2.  Run 46 minutes:  Jog up and down the mountain times 2, walk up and down the mountain times 1, then walk down the mountain and do run and walk intervals back up the moutain.

3.  4 minutes of easy walking

4.  Military press:  3 sets of 10-12 reps

5.  Shoulder raises or laterals:  3 sets of 10-12 reps

6.  Posterior dumbell raises:  3 sets of 10-12 reps

7.  Cool down jog for 2 minutes

Check out http://www.ckcoaching.co

PM Workout: Day 5 of Wendy's 10 Transformation

1. 5 minute warmup jog
2. Lunges
3. Leg Machine 2 sets of 10-12 reps (Advanced 6 sets of 10-12 reps)
4. Stiff Legged Deadlifts 2 sets of 10-12 reps (Advanced 6 sets of 10-12 reps)
5. Calf Raises 2 sets 10-12 reps (Advanced 6 sets of 10-12 reps)
6. Leg Lifts 6sets 4-6 reps (Advanced 10-12 reps)
7. Walk 2 minutes
8. 5 minute Cool Down Jog then two minutes of walking
9. 5 minutes of yoga

For more information about personal training and services visit http://www.ckcoaching.co/

AM Work: Day 5 of Wendy's 10 Day Transformation

1. Five minute jog
2. 5 minute walk and stretch
3. 4 minutes of running on the board walk
4. 22 minutes sand running
5. 10 minutes of running on the board walk
6. 10 minutes of walking 

Wendy's 3rd Work of Day 5 of her 10 Day Transformation:

This won't be a physical workout but rather a mental workout of the mind that every fitness enthusiast or athlete should do to give them that mental edge.

We will cover more about the value of the mental workout  later tonight on my blog at CK Coaching.

Day 4 of Wendy's 10 Day Transformation!!!

5 minute warmup jog
5 minute stretch
3 minutes of jump rope
20 minutes of bike hitting 60% of target heart rate
2 minute rest
22 minutes run (Completed once up and down the moutain times one with a 1 minute quick stride at the end.)
2 minute rest

Back Workout with weights
25 chin ups of 5 sets of 5 reps
Rows 6 sets of 12 reps
Lat Pulldowns Close Grip 6 sets of 12 reps
2 minute walk
5 minute jog for cool down

A few extra photos of today's workout!!!

Day 3 of Wendy's 10 Transformation!!!

1.  5 minute warm up walking
2.  5 minute job
3.  2 minutes of stretching
4.  1 minute of rope
5.  Shadow boxing with some walking 10 minutes
6.  Running drills side to side, backwards running, stride work 10 minutes
7.  6 sets of Pushups
8.  6 sets of Dips
9.  6 sets of Machine
10.  5 minutes of fast running
11.  2 minutes of cool down walk
12.  2 mintues of stretching

Total of 1 hour today!!!

Day 2 of Workout 10

Day 2 Workout:  45 minutes of cardio at the beach

5 minute warmup of walking
5 minutes of stretching
3minutes of walking
17 minutes of jogging
quick two minute rest
5 minutes of running
5 minutes of walking
5 minutes of running

The 10 Day Transformation!!!

Day 1 of 10

Workout 10:30 1 hour of walk/run up and down the mountain three
times with afive minute cool down

Meal 1: 12:00 6 egg whites with two slices of American Cheese1 Orange1/4 fruit cup

Workout 13:00 10 minute warm up

• Lunges 5 minutes
• Leg Curls 3 sets 10-12 reps
• Seated Calf Raises 3 sets 10-12 reaps
• Leg Lifts 2 sets 4 reps
• Crunches 2 sets 4 reps
• 40 minutes of walking up and down the mountain

Meal 2: 12:00

Meal 3: 15:00

Meal 4: 18:00

Meal 5: 21:00

Meal 6: 00:00

From Flab to Fit, Foxy, & Fabulous!

Do you ever have those days when you feel like you are spiraling out of control and just can't get your shit together? You are unmotivated to workout and eat healthy and are ready to throw in the towel . I often wonder to myself why I let my mind or "inner demon" get the best of me. So the question is, how do we fight that demon and kick him to the curb? Especially on those days when you just don't give a shit! With that being said, here are a few of my ideas, but I strongly encourage you to reply to this Blog post with any great ideas you may have! It may be the one idea that can help motivate someone else!

~ Journal- I think it's a great idea to keep a journal with your diet and exercise, weight, body fat, before & after pics, etc.. When you have it saved on paper, on your cell, or even computer you are able to look back and see what great progress you have made!

~ Have an accountability partner- sometimes having that person check in with you daily, weekly, or on an off day is just the boost you need to keep going!

~ Find a group that can help support you- joining something like CK coaching, Weight Watchers, or doing a challenge can help keep you motivated because you will have awesome support from like minded people and people who are striving towards the same goals as you!

~ Have a clear designed plan- you can get advice from a trainer, or my #1 recommendation would be from CKCoaching.co he creates a personalized plan tailored just for you!

2nd Workout for Today's Two A Day!!

Workout 2 For Today's Two A Day Workout

1. Stationary Bike: 5 minutes (Physiologically to increase core temp)
(Psychologically to induce a performance state)

2. Total of 50 reps broken down in sets of 8 to 2 reps. (increasing endurance/strength). For beginners please refer to my website or email me about safe ways to start pull ups and chins

Between each set of chins: Boxing bag combinations of five to ten
combinations of jab/cross/jab. I went bare knuckles but it's better to
at least wrap your hands so they do not split open.

3. Three sets of six to ten reps of dumbbell curls

4. 5 minutes of rope (The key here is to meditate on a mantra so you do not
get bored.

5. Five minutes of a slow easy jog to cool down.