Don't make this weekend a weak end!

Yippppeeeeeeee!!! It's here and if you've busted a lung all week than you own IT!  If you haven't busted a lung at all during the week than here is your chance to get out there and get IT!  First, remember, IT is whatever it is that you need to kick the blankety blank blank out of- and kick it hard.  


Before I type any further, let's hear it for Sam- he's now in physical therapy full time and that is AWESOME and trainer Cam says that Sam is looking at Jan. 2012 to return home to The Biggest Loser Resort!!!


Alright, back to getting IT- If you need to do your workout in a gym - do my modified cardio interval (CI) blast:


CI starting at level 5 going to 8- hold 8 for the  minute 
weights 30sec x 3 with 15sec rest in between
CI starting at 4 - 8 / 8-4
weights 30sec x 3 with 15sec rest in between
CI 1min sprint x3 with 1min recovery in between
weights 45sec x 2 30sec rest in between
CI 8(1min) - 4
2min cool down
THE END


If you are so lucky and can still be outside- find a patch of grass, a hill, a paved straight away- something that equates to about 20 - 25 yards and then spring the straight away walk back repeat 10 times!


So now you have it to be able to get IT- now turn off your blankety blank machine and go BUST A LUNG!!!


Much love- your trainer, 
Tonia

Mid October---Yes, already!

...And as it is mid October- here is my Fall color~ In 16 days it will be November 1- if you're a Starbucks fan this will be an exciting day as the red cups come out!  Ahhhh- the simple pleasures of life! Speaking of life- how is everyone? Are you enjoying life or just getting by?  If you're just getting by, what's going on?  If you are answering with "I don't really know" or "my life is spinning out of control" Try the following:


Take a step back and instead of focusing on the negative- try to look at the positive.  Are you reading this from your own computer / iPad in your own home?  Are all of your limbs in tact?  Are you healthy?  Are your bills paid?


I'm not going to lie- I don't have much- I'm in a transitional living situation as I can't even put enough money down to get into an apartment but I'm loved, have a roof over my head, food, bills are paid and I love my job- and I'm feeling a bit high right now as I just completed a 6 mile run!  Therefore, I consider myself lucky.


So now that we all just had a 'woe is me' moment, let's look at how we can tackle the week that is upon us.  
B U S T  A  L U N G!!!   Well, that's obvious- but how are you going to do it and how often?  If you're not too sure then follow this:
45min. of any cardio 3x this week.  That is definitely obtainable.


So without any further blankety blank blank- NEVER STOP BELIEVING IN YOURSELF AND LET'S GO- BUST A LUNG!!!


Love your trainer,
Tonia


p.s. check in and let me know how you are and if you reached the task at hand.

Keep on keeping on~

Most of you will be reading this on the toughest day of the week- yes, WEDNESDAY!  It's either an ugh day or a yipppppeeeeee day.  Whatever kind of day it is for you- at least it's the last WEDNESDAY of the week.  That being said there is only one option for this blankety blank blank day- BUST A LUNG!!! 


We all go through stuff- but remember, it's how we handle the stuff that sets us aside from quitters and doers.  Remember, quitting is not an option- doing is.  It doesn't matter how you do IT, just don't allow IT to conquer you- you must conquer IT!!!


Ways to conquer IT:  get up and get going- be it a 30min walk, hike, jog/walk- something- ANYTHING- just get your body moving and own WEDNESDAY!  Are you ready!?  Well, then shut down your blankety blank blank device and BUST A LUNG!!!


Love your trainer,
TONIA

Here it is- THE WEEKEND...

Yes, my finger is operable- good for me, even better for you:)  Speaking of my finger- time to share what the ER doctor said to me while stitching me up.  First, she said stitches will come up in 10 days and until then no exercise (training for my 1/2 marathon)- I tried to keep a straight face when I said to her I don't use my finger to run.  She then tried to tell me that if I run I'll increase blood flow to my finger because when one run's their hands are like this : she demonstrated running with her arms swinging to her side.  I kept my mouth shut on that one.  


But now I'll keep my mouth (or my finger) open:


Weekend fun...
If you are in the gym- try my 'Tonia's cardio / circut mix':
CI= cardio interval and the levels refer to where you are when you are doing cardio intervals - 1 is the lowest 8 is the highest.


CI starting at level 5 going to 8- hold 8 for the  minute 
weights 30sec x 3 with 15sec rest in between


CI starting at 4 - 8 / 8-4weights 30sec x 3 with 15sec rest in between

CI 1min sprint x3 with 1min recovery in between
weights 45sec x 2 30sec rest in between

CI 8(1min) - 4
2min cool down








If you are exercising outside- whatever you do do it FAST, HARD, SWEATY & BUSTING A LUNG!!!


All my hard pounding love,
your trainer Tonia.

TIME TI STEO IT UP

This one is gonna be for fun- as some of you know i sliced my finger so have limited use what ive judt typed is tapping on the keyboard what followas will be me typingn regularly ill have more use of finger tomorrow so will post again

hu everyihe, hioe that akk are great!  as the hikidays are aooriachung kets nit get un a funk wuth the change if seasins and ut gettung dark earkuer- si niw us defunentky the tume tu dug un and di simething- anythung, even uf uts sutuos whuke watchung tv- ir okanung ir jumoung jacjs,

whiever can transkate thus wungs a oruze,  kets see whi can get ut and by timirriw wuth my bew bkig u;kk ket yiu kmiw whi git ut a nd what u;ve vee=b trying ti say,,,

tuk then get iut there and bust a kung!!!