10-10-10

This workout was shared with me by one of my favorite boot-camp ladies. Kathy, a true master of the 10-10-10 workout has been working her butt off with Toni and I in the gym and has lost TWO PANT SIZES!!!!! I think that's a good reason for you to try out her secret weapon ...

10-10-10 = 10 push ups, 10 sit ups, 10 squats ... 10 times.

Kathy suggests trying to fit it in once a day or once every other day. She varies her activities as well (see below)!

EXAMPLES:
PUSH UPS
1. regular push ups
2. triceps push ups -- keep your elbows close to your body when you push up. They should graze against the side of your body on the way down.
3. wide handed push ups -- place your hands wider than shoulder distance and push up.
4. triangle push ups -- make a triangle out of your thumbs and forefingers on the ground beneath your chest and push up.
5. push ups using a ball -- this one is tough (FYI) ... using a large balance ball put your hands on top and your feet on the floor and push up using the ball. You'll have to really squeeze the ball with your arms to be able to maintain your balance. This push up is great because it works your core to the max!

SIT UPS (there are a million variations, but here are a few to start with)
1. regular crunches
2. bicycle crunches -- keep your shoulders off the ground for more core work
3. side-to-side -- balancing on your rear end with your feet off the ground and legs bent in the air, put your hands together in a fist in front of you and touch to the left, then the right, then repeat ten times.
4. butt lift -- lay flat on the ground with your hands behind your head. Lift your legs straight at a 90 degree angle to your body. Raise them to the ceiling, removing your butt from the ground. *Important ... do not rock!! Go straight up and down for the best work out.
5. pretzels -- move to one side of your body with one of your bootie-cheeks on the ground. Your BOTTOM foot should be cuddled over-top of your top foot so they are linked together. Your TOP arm should go behind your head, and your BOTTOM arm should stay on the floor for support. Crunch your legs and head together up in the air using your abs to crunch and not your supporting arm. Switch sides.

SQUATS
1. regular squats
2. ballet squats
3. side squats

Don't try to do the hard stuff all at once if this is your first time. It's important to ease in to your workouts. Heck ... when I first started boot-camp I couldn't even finish a one minute plank. You just have to keep practicing and you'll get there :)

Good luck!!

Workout

OK I tried the high intensity workout below and it was rough. You just have to keep thinking that it's ONLY three minutes of each level and you can get through it. 15 minutes total. NOT that bad!

I do have another workout though that might make your bones ache:

5 minutes, Run, 3.0 incline, 7.0 speed
5 minutes, Stairs (run REAL stairs (not the machine), preferably TALL ones that make you keep going up and up and up! I use the ones at the local high school's pool in the winter, and at the football stadium in the summer)
5 minutes, Run, 0.0 incline, 7.5-8.0 speed
2 minutes, Jump Rope - QUICK!
1 minute, Squat Jump - It's going to hurt, but keep going! Only 1 minute!
1 minute, Jump Jacks
1 minute, Jump Rope
5 minutes, Run, 5.0 incline, 6.5 speed
5 minutes, Elliptical - FAST!
5 minutes, Bike - MEDIUM

and the best part ... REPEAT!!!

High Intensity Treadmill Workout

3 minutes at 7.3
3 minutes at 7.5
3 minutes at 7.7
3 minutes at 7.9
3 minutes at 8.1

It's only 5 intervals and 15 minutes, but it's FAST. I'm going to give it a shot at the beginning of one of my workouts this week!

My Body Screams "No More Junk!"

I swore to myself that this week I would get back on track to the healthy and fit lifestyle I worked so hard to keep over the past 9 months, but temptation got has gotten the best of me so far -- and I'm angry! (However, anger might be good for the fight I'm about to give back. Are you ready temptation? You're gonna get what's coming to you -- a health kick like you've never seeeeen! Muahahaha).

Sitting at work today my legs are uncomfortable inside my jeans that are fitting just a bit too snug. Also, my stomach hurts -- I can feel it rumbling and burning, eeeek. I am on the fourth day of an overpowering headache, and I'm so tired I can hardly keep my head up. I've taken 4 Advil so far today, which is more than I've taken over the past 6 months combined. I NEVER feel this nasty ... until now. Why?

I am convinced that these horrible symptoms are the cause of a care-free diet that has become practically devoid of any physical activity. My body isn't used to being treated this way and it is screaming at me to stop. My motivation to work out is practically gone, where in the past my body craved a good workout. Instead, I am craving junk food instead of the gym -- it has become an unhealthy addiction that I need to kick! But I can do it. I HAVE to do it if I want to get my energy back! (Not to mention my health and being as fit as I was two weeks ago for the pageant. Yikes!)

That being said, you've heard it here first folks. It's time to get serious. No more yucky processed foods, no more sugary treats, no more over sized meals. It all stops now and you're my witnesses! I've been reading about some tricks to get fit online and I intend to utilize them. I'll keep you posted on what's working and what's not so you can try them too!

I know for many people the new year brings resolutions to get in shape, lose weight, regain our health and become overall better people. But I say ... why wait? January 1st is still weeks away and our lives are happening now! We need to treat our bodies right NOW, and we need to do it the healthy way. So lets go. Are you with me?

Food and workout plans coming tomorrow.

Day One

WHAT a weekend, what a night, what a day. I can't believe this has happened to me. I seriously put my heart and soul into winning the Miss Illinois USA Pageant this year and I am thrilled beyond all belief that my efforts have paid off to make my dream become a reality.



The whole weekend was nerve-wrecking. Well, nerve-wrecking and exciting of course. I was excited to be there, but I wanted to win more than anything in the world so I had to stay focused. I trained in the gym for months and had eaten the most healthy of healthy foods for weeks and weeks leading up to pageant weekend. To prepare for the big day I worked with a trainer, a pageant coach, make-up and hair-stylists, picked out wardrobe changes, perfected my interview skills, spoke with past winners, involved my friends and family for support, went to other state pageants to pick up tips and so very much more in order to try and achieve my ultimate goal. When pageant weekend finally hit I wanted so very much to just relax, but I knew if I didn't stay focused I would lose my chance at the crown. However, during the weekend the girls were all SO sweet I was able to relax more than I thought. We talked and laughed and got to know each other as we figured out how all of this pageant rehearsal was going to work. Many times people have asked, "Are the girls caddy, like in 'Miss Congeniality?" Not in my experience. During pageant weekend the girls are all so friendly and helpful ... it is hard to choose who should get the congeniality vote! I loved getting to know those girls and I hope so very much that they will keep in touch :)

So last night after being crowned (November 22, 2009 -- a day I'll never forget!) my family took me out to dinner at the Greek Isles restaurant in Greektown. It was wonderful because I hadn't gotten to eat "junk" food for such a long time. I got a little too excited though and all of that food ended up making me sick. Whoops! It was great to be able to spend time with family though. I am so grateful to all of the people who came to support me during the pageant. Having them cheering me on in the audience really helped break my nerves, and brought a genuine smile to my face. I couldn't have asked for a more supportive and inspiring group of people to back me during my pageant experience.

Monday morning following the pageant Mom and I met all of the pageant staff as well as the teen winner in the lobby of the hotel for a photo shoot. I didn't have any of the right clothes and my hair and make-up was a mess, but I didn't sleep a wink because I was so excited, so I knew it would have to do. The photoshoot was fun because Alexis (Miss Illinois Teen USA 2010) and I got to chat and get to know each other. It also gave a chance to get to know the people we'd be working with all year. We did three wardrobe changes and shot pictures both indoors and out. It was something I thought I would be really nervous doing in front of all those people, but it really came easy. I can't wait to see how the pictures came out now, but I'll have to wait!!

Following the photoshoot the directors took Alexis and I (and our moms!) to lunch at the hotel restaurant. Again, it was great to have "real" food, but it made me a little bit sick to my stomach. During lunch the directors told us a little bit about what to expect during the year, we talked a little bit about nationals, they told us what was next on our agenda, etc etc. It was nice to be able to ask questions because I had about 15 million things I wanted to know. They tell you it's going to be an awesome year before you take the crown, but once you have it, it is kind of scary! Its nice to have such a wonderful team to help me through this adventure!

Monday night mom took me out for ice cream (MORE food that made me sick!) and then I went to boot camp. All of the women in my bootcamp knew I was preparing for the pageant, and I guess Toni (the bootcamp leader) texted them all the good news Sunday night, because as I walked in EVERYONE was already there cheering and clapping for me with their cameras in hand! Luckily I brought my crown and banner with to show the girls so we were able to get some pictures together!



I ended up talking with some of their daughters who had also come to see me, and doing that made everything worth while. Watching those little girls' faces light up and knowing that they were listening so intently to every word that came out of my mouth was the most amazing feeling in the world. It made every early morning 4:30am workout worth it. It made every sore muscle worth it. It made every bit of junk food I passed up worth it. They were so excited to hear what I had to say, to have their picture taken with me, to ask me questions ... and suddenly I knew ... OK, this is the PERFECT job for me. I knew I LOVED being Miss Illinois USA just from how excited those little girls got. If I could make such a small difference in their lives, just THINK about the difference I could make to people who really need it. I'm so excited for this job. I feel like I was made for it!



It's going to be a GREAT year. :) I can't wait!