Ivana - Help -( you are our pro)

[harmony]

I'm ready to roar! (teehee)
It was a pretty lazy winter.
I need to tighten and tone.
I walk alot, rebound, I fool with my kickboxing stand. - lots of little stuff.
But, I seriously lack a commited routine.
I have 20 minutes maybe 30 in the early morning M-F that I can commit to my body.
I have 3lb and 5 lbs hand weights,
I have my yoga mat
I have a few of thoses elastic bands
my pilates ball
and lots of videos (I don't really touch often)

Legs, arms, back and shoulders are pretty great
(editted - I went shopping todaymirrored change rooms with horrific lighting -EEK I need help fronm knees to under the boobs (HAHA))
Only calfs,back, and arms were looking good today.
Typical one year closer to 40 woman (37) with the tummy issues - hips-butt- thighs.

What should I be doing to tackle these points with warrior woman spirit?

I want 6 weeks of work.
I wish at that point to post pictures of my journey.
Start (near death)
After cleansing and fasting
After rebuilding
This should serve as super motivation for me to stick to it.

[ivana]

Oh my oh my, am I blind or what

I am sooooooo sorryyyyyy for not answering before; I totally did not see the post.

Ok I see what you want to achieve. First of all let me just say that there is no such thing as SPOT REDUCTION , once you are doing some workout body will know where to reduce that exceed fat that we have. Now, in order to tight up and reduce the fat you need to do cardio. Cardio should be done first thing in the morning, while the sugar levels is still low, and by that, we are producing energy directly by burning up the fat. That is the whole point of aerobic workout. The effective cardio is done like I have mentioned first thing in the morning and also, in the target hart rate zone of 50%-75%. Formula to calculate your target hart rate zone is:
220 ( max. hart rate) - your age = your max. hart rate
If your hart rate during cardio workout is 50%-75% of your max. hart rate than you are creating energy from the fat. Cardio should be preformed on treadmill, bicycle, hiking, cross trainer... Usually it is enough to do session of 30 - 35 min 3-4 times a week. Always try to play with the hart rate, walk or run on different pace, like you can start by walking 5 min. steady pace for warming up, slowly increase every 2 min. until you reach your peak, than go back on steady pace for the next 2 min. and than you can make rounds of 5-6 times walking or running on high impact in duration of 1 min. fallowed by 2 min recovery. After finishing 5-6 rounds go for 5 min. cool-down. Running is great for tighten up gluteus trust me
When you have finished with cardio, you can start with 20 min of your exercise routine.
Here is the link:

quads : http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Quadriceps
hamstring : http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Hamstrings
glutes : http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Glutes
abs : http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Abdominals

If there is more you need, just ask, and this time it will be faster

ivana

[harmony]

Beautiful!
Thank you so much.

I have just ordered a heart rate monitor. it looks similar to a bulky watch.
I am not terribly sure how accurate these things are but most likely better than my math skills (lol) at 4- 430 in the morning will be.

I will start the morning run this week.
The interval walking I have been doing has been helping as is the basic excesses, but not the results I think I should be able to reach.

This is awesome!
No worries about the timing there are so many posting around the board. I should have sent you a privater message I suppose but I do so hate to impose.

You have a great heart! Thanks again for the help

[ivana]

Thanks for such a kind words Harmony
Now put those running shoes and start running and don't stop until you drop down - if this won't bring you result I don't know what will
If you decide you want to switch to treadmill (in winter time) I can give you the routine as well.
Keep up and don't stop

ivana

[harmony]

Well I did my first official run this morning.
A little over twenty minutes.
I have that bad knee. I tend to be cautious with it. I did some nice stretches and then 10 minutes on the rebounder then off we went. Hayley my dog loved it. She is a true runner. I ran only for 20 - 25 minutes thenwalked the last couple of blocks back to the house.

I don't have my heart rate monitor so I am unsure of the actual numbers, but I sure know I was working pretty darn hard. I was sweaty and pumped.

This was my first real run in around ten years. AWESOME MORNING!
7 knee and leg operations, radiation treatments, so many physio/rehab sessions I completely lost track of count. one child, one long depression, an abusive marriage, shed about half my body weight.
Ah. - yes this was MAJOR!
This is Vital Life! Thank you all for the encouragement and support.

[ivana]

I am so happy for you Harmony , I truly am,

GO GIRL GO!

Just the other day I got the ticket cause my dog was not on the leash , aghhhh I was so furious, here there is no place for dogs, only in the evening you can let them run and I am one of those who hate to see dogs on the leash all the time. Anyway, I was so mad that I hit the gym, went on two classes (one after another) of kick- box and aero - box. Man, was I punching in that bag like crazy, everything was just out of me . By the time I got home I was mush more peaceful and could enjoy the rest of the day
If running is your thing, just run and don't stop

ivana

[harmony]

still running and the knee is holding up.

zip - > oh look there goes Harmony.
teehee I am loving it.

[harmony]

Still runnung every other morning. I am feeling changes starting. I think I am getting stronger.
My knee is holding up well.
My dog is absolutely loving the morning run. I think she is even starting to catch on to the schedule of every other day.

Ivana - Sorry you got a ticket - that is a bummer.
I love letting Hayley run free. she loves to bolt as fast as she can and the whip back to me. She seems so free and happy when allowed to tear off like that.

Be well and thanks so much!

[ivana]

Hey runner

There is no better felling than seeing the results, that is something that will push you to go further.
As soon as I finish some paper work, I am going to hit the gym and work my but off today is my cardio day

ivana

[harmony]

Hi Ivana and all. Just a mini update.
I am still running. I will admit not as regular as every other day but still out there more like every third it seems.
The weather has been extremely hot and humid. I kind of like it because it increases the sweat (haha) think I am working harder. The issue is more my dog and running partner. Hayley has some breathing issues and the heat is just too intense for her. She pushes herself and me at a pretty intense pace and it is just too much on her.
SO if the temp is reasonable we go.
And DRUM ROLL PLEASE ....
My jeans are loose. TADA
Yes and the progress feels great. I am not swimming in them. Far from it. But these jeans were becoming to binding and now they are loose.

I have to make some purchases for running.
Better shoes.
and a knee support of some sort.

My knee is holding up but not great. It is affecting my hips, and back in some way. I must be compensating for the knee in my posture. I am going to get into a physio therapist for a consult when I return from vacation.

Doing good.
Thanks for the support

[ivana]

Heya Harmony

Glad to hear form you. Congrats on the loose pants and I would like to hear you dive into them )
Since the summer started my dogs are also very tired especially my 6 year old Thea. It is very hard for her to go out and to run I don't even want to talk about it. Because they walk much closer to the asphalt, all the evaporation from it makes the walk much more difficult. So, it would be better to go without her at least on those hot days.

Keep up and one more time congrats!

ivana