Keep on keepin on.......

Keeping the momentum moving forward!

It has been quite a busy week for me with work, presentations, etc. However, I have made the choice to keep the momentum moving forward in my life!  I make sure I have the time to get in a workout and plan my meals.  I recently read that if you workout for an hour a day, it's only 4% of your day!  So, no excuses more excuses for me :).  With that being said, here are my workouts for the past four days

4/26:

stretch 5 min

run: 45 min

yoga: 10 min

jump rope 3 min

crunches 6X30

4/27:

stretch 5 min

swim 45 min

arm curls 4X12

push ups 5X20

dips 4X12

4/28:

stretch 5 min

run 30 min

yoga 10 min

6X30 crunches

4/29:

stretch 5 min

run: 35 min- 3 times up and down the "big hill"

stretch 5 min

Staying Motivated!

Staying Motivated!

Coach CK encouraged me to get a new pair of running shoes.  I let my old pair get a little worn out! I purchased this new pair 1+ weeks ago and it makes such a difference in my running.  I don't have as many aches and pains, but I'm sure it has to do with more then just the shoe's.  It's cool to see the progress I am making within myself.  I recently read, "It took more then a day to gain it. It'll take more then a day to lose it. DON'T GIVE UP!!" (from tumbler).  This little saying has helped to keep me motivated along with all the pictures that have been stacking up from my weekly workouts.  I'm always look for what can continue to keep me going! What little tricks or things keep you motivated??

Workouts:

4/23:

Stretch 5 min

Run 5 min to gym

Bike 20 min

leg workout- Lunges 5 min, jump rope 3min, calf raises 5X25, Leg press 5X20

Run 20 min

Yoga 5 min

4/24:

Swim 45 min

Yoga 5 min

4/25:

Stretch 5 min

Run 45 min

Yoga 5 min

30 Days To Success!

Today marks my 30 days of being on this program that CK designed specifically for me. It has been an awesome experience so far and I have had great success.

Here are just a few things I have accomplished: lost 21.6 pounds, can run 60 minutes without stopping, dropped 2 clothes sizes, lost inches in all areas I took measurements on at the beginning, I am able to recenter myself with meditation, I have more energy and feel outgoing! I am very luck to have been set on the right track with CKcoaching.co and feel like I have been given great tools to continue on this new path in my life.

4/19:

5 mintue stretch

60 minute run

7 minutes of yoga

4/20:

10 mintues of yoga

30 minute swim

4//21:

5 minute stretch

30 minute run

5X 15 push ups

5 minutes jump rope

5X10 arm curls

5X10 chin ups

7 minutes yoga

4/22:

5K run

Grateful

Gratitude

I have learned form CK himself that if we take a moment to Reflect on what we are grateful for each day it is very motivating & powerful! So, here a few of the many things I am grateful for that I reflect on daily.

I am grateful for having the ability to run on this hill!

I am grateful that I have daily guidance from a good coach!

I am grateful that my body is strong and I can workout each day!

I am grateful that I have awesome support from family and friends!

I am grateful that I have the ability to create a healthy lifestyle!

Workout 4/17:
swim for 45 minutes
15X 2 laps of freestyle
10X 2 laps of kicking
15X 2 laps of freestyle
10X10 push ups
25X5 crunches
10 minutes of yoga

Workout 4/18:
5 minute stretch
45 minute run
5 minutes jump rope
5 minutes yoga

Good energy in, Good energy out!!

Good Energy In & Good Energy Out!!!

Today is Day #24 of my ongoing transformation. After my long run Saturday I was a little sore and so CK told me to take a day of rest and relaxation Sunday! With that being said, I was well rested for today's workout :)

Workout:

5 minute stretch

30 minute run

20 minute bike

5 min jump rope

10X5 arm curls

10X10 push ups

10X5 dips

10X5 assisted pull ups

5 minutes of yoga

After communicating with CK I was telling him how I'm worried my "high" will go away! So, my question is how do we keep the momentum going???

I must say I'm pretty impressed with Coach CK, he has a lot going on in his life with work, school, traveling, family, girlfriend, etc. and yet he still finds time to workout and focus!! I guess that's some inspiration to keep the momentum going......

3 weeks & counting!!!

It's hard to believe I am @ my 3 week mark since my jump start!!! Exercise & healthy eating are now an exciting part of my life! Ckcoaching.co has opened new windows for me with detailed workout plans and guidance.

Workout 4/13:

Ran 20 min

Bike 20 min

10 min yoga

Workout 4/14:

6 mile run @ the beach!

5 min stretch

Swim!

Swimming!

Ever since I was young I have had a love for swimming. I was part of a swim team starting at 8yo all the way through my senior year of high school. With that being said, I feel swimming is an easy workout for me and comes naturally. I was excited when CK had me make swimming a part of my workout agenda! It's a nice change of pace from being in the gym or running and keeps things interesting.

Workout:

5 minute stretch

30 minutes of lap swimming

15 minutes of kicking exercise

10 X 15 push ups

5 minutes yoga

Structure!

Structure

Today was a great day for putting the missing pieces together. After communicating with my coach I found what I needed! Structure. It's a great idea to have structure with workouts, diet, & in your social life. CK taught me by having a set plan for each and making them into easy habits you will create great success in your life! I truly believe this because since the start of my 10 day challenge, which has transformed into my new life habits, I have had great structure with my workouts and seen awesome results. I believe each of you could have this as well. I strongly encourage you to take part in ckcoaching.co so you to can learn. It's great because each person can have a structured plan tailored specifically for them!

workouts:
4/10:

5 minute stretch
30 minute lap swim
4X12 leg extension
4X12 leg curls
4X12 calve raises
5X25 crunches

10 minutes of yoga

4/11:
30 minute jog
20 minute bike

No stopping yet!

No Stopping yet!

Today was a long day for me being a night shift nurse and being up n out of the door by 7am! However, the first thing I wanted to do when I got home at 9:30pm was get in my workout. Ever since I kicked off my transformation with the intense 10 days that CK coached me through I have been trying to keep the momentum going. I'm glad it hasn't been a challenge like I was worried about. For some reason I have a burning desire inside of me and all I want to do is workout!!

My workout today was short and sweet:

20 min bike

35 min run

5 min yoga

Happy Easter!

Happy Easter!

*It's a great day to remind us all just how lucky we are to have the opportunities we do to be healthy and workout each day*

4/7/12

Workout: 20 minute bike

20 minute jog

5 minute stretch

4/8/12

Workout: 45 minute jog & 5 minute Stretch

Running... & running.... & running....

Run!

I have been lucky because my Coach Chris keeps in touch with me each day and helps me with what kind of workout I should do. If you take a part in CKCoaching you to will have an individualized plan just for you!!

Today was a yet again, another beautiful day for a Run in San Diego. I took a picture of my usual go to place trail that I run on! CK and I ran on the trail a few times. I like it because I know the exact distance and exactly where it leads me, back home :). lol! I decided to step outside my comfort zone, take an adventure and not run on the trail today! I mapped out a route and ran 3.8 miles and then got in a nice leg workout in the gym. I must say, I probably won't use the trail much anymore!

4/6/2012 Workout:

• 3.8 mile run
• 4x12 leg curls
• 4X12 leg extensions
• 4X12 calf raises
• 3 min of jump rope
• 5X20 crunches
• 5 min yoga
  

Swim on....

Day 13

Today I looked to CK on advice for my workout. I really had the itch to run, but he reminded me that swimming was just as important. My goal is to do a sprint tri in may! CK has specifically designed a workout just for me to help prep me for the tri.

Workout:

45 minutes of lap swimming

5 minute jog to pool

5 minute jog from pool

5 minutes of yoga!

Keeping the Momentum going!!

Keeping the Momentum going!!

It has been my second day of workouts without my Coach CK here in SD! However, he has left me with great confidence in myself that I can be successful and reach my highest of goals. I'm not a fan of taking pictures of myself with my camera and I didn't come across anyone when I ran on the hill today, so I thought I would post a picture of what has been my biggest challenge.

"THE HILL"

I took this picture today when I was running back up the hill and was about half way back up! My last run with Chris was the day before he left and we ran for just over 60 minutes. During the run we ran up this hill and every bit of me wanted to stop (you can ask CK!), I may have even dropped the "F" Bomb as well. Oops!! lol. I was able to make it up with such great words of encouragement from CK! Saying "you can do it", "this is the easy part!", " you are bigger then this hill". So, today when I ran up the hill I reminded myself of those encouraging words and that this is something I knew I could already do!!!

Score: hill 0- wendy 1

Today's workout: 4/4/12

30 minute jog: hill X1

20 minute bike

4X10 of chin-ups

4X10 of arm curls

4X10 of dips

5X10 of push-ups

Yesterdays workout: 4/3/12

swam @ the YMCA doing 15 X50 meters

Day 10 of Wendy's 10 Day Transformation

Wendy's last and final day of her transformation

1.  1 hour and 2 minutes of jogging with the mountain times 1
2.  5 minute cool down of walking
3.  5 minutes of cool down joggin
4.  10 minutes of yoga

Day 9 of Wendy's 10 Day Transformation

1.  5 minutes of yoga warm up
2.  5 minutes of running
3.  2-3 minutes of walking
4.  20 of biking with 1 minute intervals times 5
5.  20 minutes of running with 1 minute intervals times 5
6.  50 chin ups with machine assistance 6-8 reps at a time (My workout was 64 Wendy was starting to catch up with me).
7.  100 girl push ups with reps of 20 at a time (My workout was 150 reps guy pushups)
8.  50 crunches ( Mine was 100 crunches)
9.  4 minutes of jogging cool down
10.  2 minutes of stretching

Remember not to do this workout unless you have a some base conditioning.

I'm getting Wendy ready to train for her sprint triathlon and simulating training that will mimic her race.


Join us today for our first teleconference call for our new $ 100 Fitness Challenge.

Wendy will cover the rules for the contest today at 8:30 PM.

The number is (702) 851-4044


Feel free to join us or check out http://www.ckcoaching.co for more information on coaching programs.

CK