Week 9 Calendar

Day

Cardio 

Nutrition

Strength/Flexiblity

Day 57

Active Rest
Walk, run, play--anything, as long as it gets you moving.

Green Tea
The benefits of green tea include everything from helping you lose weight to reducing your risk of certain cancers.  

Total Body Workout - Perform at least 2 sets of each exercise.  This week, you'll increase your reps from 12 to 14. 

Day 58

Interval
Option 1:  Treadmill Interval
Option 2:  Speed & Endurance 
Option 3:  Choose your own interval activity by alternating high intensity and low intensity exercise for 20-30 minutes.

Multi-Vitamins
It would be great if we could get all of our vitamins and minerals from food but, for many of us, it ain't gonna happen.  

Mat Workout

Day 59

Light Cardio 
Do a little light cardio today--walking, aerobics, swimming...just something to get your heart rate into the lower end of your target heart rate zone. 

Calcium
Calcium is important and many of us don't get enough.  Pay attention to what you're eating today to see if you're getting enough calcium.  

Upper Body: Perform at least 2 sets of each exercise but add weight to each exercise...try for 2-5 pounds.

Core Strength on the Ball

Day 60

Endurance
Option 1: Cardio Endurance Workout 
Option 2:  Choose an activity and maintain a steady pace for 25-45 minutes.  Be sure to warm up, cool down and stretch at the end of your workout.
Challenge:  Add THREE or more of these Pylometric Moves at the end of your workout.

Fat-Burners
If I haven't mentioned it before, I'm not a fan of weight loss supplements, especially fat burners.  Check out the article above before you decide to take fat burners to help you lose weight.

Mat Workout

Day 61

Active Rest
During your favorite TV show, do some stretching during the commercials instead of just sitting on the couch.

Stella's Kitchen
If you didn't know, Stella is our Bodybuilding Guide and she's published a wonderful cookbook full of easy and healthy recipes.  

Lower Body:  Perform at least 2 sets of each exercise, but add weight to each exercise...try for 2-5 pounds.
Abs

Stretching Workout

Day 62

Variety
Option 1: Cardio on the BOSU 
Option 2:  Boot Camp workout
Option 3: Choose your own workout--maintain a steady pace for 25-45 minutes.  Be sure to warm up, cool down and stretch at the end of your workout.

Treat Yourself
Today I'd like you to treat yourself.  Choose one thing you enjoy (I personally choose pizza!).  Have a moderate portion (no super-sizing, please) and enjoy every bite.

Stretching Workout