1.26.10: Workout & Review, Tip, and Card Project

Im aiming for splits this week. Should be fun! My Wavers challenge this week includes 2 splits and my personal challenge to myself to get in 3 bonus activities. I got in a lunchtime walk yesterday. One down, two to go...

Today's Workout:
-Firm Upper Body Split
*total w/o time 60 min + stretch

Today's Review: Firm Upper Body Split
Tracie Long, Pam Cauthen-Meriwether, Carissa Foster, Taber Bruner, Stacey Milner-Colins, 1999

This is a 62 minute Firm Parts workout. Its compiled from various Firm w/o's-post classics to pre BSS Firms. It is mostly upper body strength work with a few cardio segments thrown in to get your heart rate up. It does intersperse a good amount of ab work and some pelvic floor work. It has a nice warmup and stretch, but a very short cooldown/ stretch. I never do the cooldown / stretch anyways so that didnt bother me one bit.

I felt pretty evenly worked in this one though there were a lot of pushups and ab work. There were also quite a few sets of lat row-but I like working my upper back so that was fine too. There isnt a ton of cardio in this but enough to get your heart going a bit. Maybe 4 or so cardio segments.

You will see the typical upper body fare here: lat row, pushups, pec fly .tricep extension, bicep curls, upright rows, military press, front & side raise, medial delt work, etc. There is no bench press or overhead tricep extension. The ab work and some oblique work is not at the end, its interspersed throughout the workout and is thorough.

All the leads are your typical Firm instructors-good cueing, not overly perky. I would rate this wrokout a solid intermediate Upper Body strength workout.
Sunday I wen to Tammy's house to make some cards. Here are 2 (same design) I made. One is a birthday card and one a thank you card. You cant tell from the picute but the circles are embossed with a cool textured pattern.

Today's Tip: Sardines: Dr. Bowden calls them “health food in a can.” They are high in omega-3’s, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins. How to eat: Choose sardines packed in olive or sardine oil. Eat plain, mixed with salad, on toast, or mashed with dijon mustard and onions as a spread.
Today's LOL: comes from Engrish.com:
Scary Santa:


An authentic J-Lo bag...


And a damn hairy & spa....


 ( Custom cakes by Lindsey Lu. Phoenix custom cakes. Specialty Cakes Phoenix. Arizona custom specialty cakes. Specialty cupcakes phoenix. Custom Phoenix cupcakes  Phoenix wedding cakes Phoenix birthday cakes, specialty birthday cakes phoenix)