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Started my 6-month journey back to peak fitness. I am in final couple of months of shoulder rehab so still modifying things like push ups etc but I'm ready to get back into shape. I am up to 25% BF and none too happy about all that muscle mass Ive lost since December but as the saying goes...Looking back only slows you down..Chest & Back + ARX today.

Crazy Winter Storm caused a bit of a glitch in the plan (power outages) so FINALLY Got started!

EVERYTHING is modified based on a bad rotator cuff and frozen shoulder that has resulted because of that. I am doing a lower body intensive rotation.

Feb 1: Imax 1 + 300 walking lunges
Feb 2: no power
Feb 3: Cardio Core Circuit
Feb 4; Lower Body Blast (standing & floor) + Kick Punch Crunch
Feb: 5-6 took the weekend off and was active naturally ;-)

MONDAY Feb 7: Power Half Hour Ab Burner + HiiT 40/20 & Weights & Plates Abs

Also starting my 3-Day Shakeology Cleanse today to get rid of my unwanted Super Bowl intake ;-) After that I'll be detoxing per Tony Hortons BRING IT book.

For a 3-day Shakeology Cleanse kit just email me at Traci@trainingbytraci.com

or call me at 832-283-3853

If you want me to be your personal Team Beachbody Coach contact me!

Its been a really odd month for me. Lots going on- teaching & training alot more than "normal" busy with my private business as well as building my team of Beachbody Coaches. I havent felt like my head/body have truly been in the game for several weeks...more "going thru the motions". Today I tackled some major projects that were weighing heavy on my mind and I feel like 10000 #s have been lifted. I am starting today with a renewed & refreshed outlook.

I'm tackling my hit n miss eating patterns this week and going to get serious about following the P90X plan. it got me to 16% BF last year and thast where I want to be again so why re-create the wheel? As far as workouts, I am doing a hybrid of Turbo Fire and P90X-ish format but will be using some different workouts here & there that follow the same category. So for instance: if its PLYO X day I may do PLYO X or a different plyo workout. For HiiT days I'll choose between Turbo Fire and Ctahe Friedricks Shock Cardio HiiT. Just small things like that. I dont want to have to think about what I'll do each day- I'm too busy , so this way I know the generic type of workout I need and I'll choose the specific when I get there. I also like to lift on my own so I'll do that as well.

Here's this weeks planned workouts.

So off I go to get started!

Oh yes, The links you can checkout clips for what I'm doing this week are:

Turbo Fire: http://www.beachbody.com/product/fitness_programs/turbofire-tbb.do?coach=44264 (clip)
P90X: http://teambeachbody.com/showcase/-/bcp/1774353141/44264?referringRepId=44264
P90X: One on One http://teambeachbody.com/showcase/-/bcp/106528412001/44264?referringRepId=44264

If you are a person that has never really worked out on a regular basis then hearing GET FIT- IMPROVE HEALTH- EXERCISE just seems overwhelming. As a 20+ year fitness buff, even I have had long periods of time where I just didn’t workout at all. It IS overwhelming - it DOES take time.Who needs that?

Whether you consider exercise for overall fitness & health or you want to shed some weight or you want to sculpt beautiful muscles and tone- exercise in some shape or form simply has to happen.

Here's my guide to ease into the process:

Find your current situation and start at that point in this flow chart- after the 2 weeks of success you'll move to the next level for 2 weeks- The goal is to get in formal exercise time at least 5 days a week. We take it in 2 week increments.

If you accomplish your goal week 1 but not week 2- START THE SAME 2 WEEKS AGAIN! Do not pass go- do not collect 200.00! I advise my clients to do it this way because we must establish the foundation! You can never have a solid fitness lifestyle if it’s built on a cracked foundation!!!

I currently never exercise: For 2 weeks schedule 1 day per week - 30 minutes that is your appointment with exercise. This could be a home DVD, a class, a session with a trainer. Just ONE!!! Make it the same day of the week and the same time. - We're working on creating a scheduling pattern as well as a habit. (Think about getting the kids to school- you HAVE TO DO IT at a specific time, it’s a no brainer- you just do it no matter how you feel about it)

I currently Exercise 1x per week faithfully but any additional days get nixed!: For 2 weeks schedule 1 additional day that is 2-3 days away from the one you currently do. Just ONE additional day to your regular workout

I currently Exercise 2x per week faithfully: First CONGRATULATIONS! You are ahead of 80% of the world’s population! For 2 weeks you'll add a 3rd exercise session to your schedule. Start thinking about being flexible with your planning. We can get tunnel vision about "I work out in the PM or morning" If your life is like mine your schedule isn’t linear. I can't do all AM workouts or all PM workouts. Mondays, Wednesday, Fridays I workout at 10:30am. Tuesdays & Thursdays it has to 6:00am and Saturdays its always after 2pm. What’s your weekly schedule going to be?

I currently exercise 3x per week faithfully: WooHoo! Its gonna be great from here! It gets easier on all levels now because you have the discipline, you are seeing results and your body is conditioned so you aren’t achy & sore all the time! You'll now schedule a 4th workout time for 2 weeks. You'll also start to set some more specific goals. When you workout 4x per week you can start doing your strength training AND your cardio. You'll triple your results with just 1 extra day’s effort and goal focused workouts.

I currently exercise 4x per week faithfully: This is where you show yourself that you are serious about health & fitness. This is where you challenge your mind and body; this is where your entire lifestyle starts to change. You are now going to live your life as a fit person! You are focused, you are now committed! Add that 5th workout day for 2 solid weeks! You'll actually feel excited to do it!!!

I currently exercise 5x per week faithfully!!!!! FANTASTIC! From this point you are now all about specific goals... When / if you add in a 6th workout it will be from the energy rush it gives you or from the power you feel when you lift weights or kickbox or whatever! This is where you have to look at your body and health and say "What am I working towards"? This is where trained professional advice can help you move mountains!

If you started from the very first level (NEVER EXERCISE) you are now at least 10 weeks into your plan for a healthy & fit mind and body and you are working towards more specific goals. You may not be at your ideal weight or body fat or perfect muscle tone but you are right there- you are MORE healthy- you are MORE fit and chances are you are eating better without even thinking about it- you have changed your lifestyle!

__________________

Traci Breazeale
The difference is in the details!
Team Beachbody Coach, Certified Personal Trainer & Nutrition Counselor

Wednesday Report

Rev Abs Power Intervals I http://teambeachbody.com/showcase/-/bcp/43643529001 (clip)
About 30 minutes of workout time: The instructor uses cardio + heavy weights
ROUND 1:
Front Load Heavy DB Lunges 8 reps x2 sets
30 second X-Jack Interval
30 second Squat Thrusts Interval
Recovery 30
30 second X-Jack Intervals
30 second Squat Thrust Instervals
Recovery 60

Round II: repeat round 1 with additional wt and/or itensity

Round III Called SPICE ROUND: Same format as 1 & 2 with "Spice"
Add Overhead Press to front Load Lunges
Add fist punches to X-Jacks
Add ground sprawl to thrusts (not a pushup- a FB ground sprawl)

Not a high "fun factor" interval workout becasue I like more variety but again it gets the mission accomplished and is perfect for people who like the consistency factor to perfect moves.

Turbo Fire Core 20: Standing and Floor- Good stuff! http://www.beachbody.com/product/fitness_programs/turbofire-tbb.do?coach=44264 (clip)
 
Will also be teaching & doing a Full Body Strength Class that is all compound moves