Saturday, March 14, 2009

Fitness Magazine

Okay girls & gals... I am going to work my butt of for next 4 weeks....if you ever need help w/a workout, check fitness magzine.com they have playlist to go w/every workout, diet plans, meal ideas, motivation stories and you can animate your own body what you would lookl like in a few weeks or month. Enjoy!!


Get a Bikini Body in 4 Weeks

Rated  by 12 people

The Workout

Part 1: Fat-Blasting Strength Circuit

This ultra-effective routine tones every muscle in 30 minutes, with a special emphasis on your core. "When your abs and lower back are strong, you have a more stable base, so you can work your arms, chest, butt, and thighs more effectively," explains Tracey Mallett, author of Sexy in 6 and creator of our routine. Do this circuit 2 to 3 days a week.

 
Part 2: Cardio

Once weekly: Pick a cardio activity that really works up a sweat for a solid 45 minutes to an hour. Tired of the treadmill? The elliptical machine, swimming, and cycling are great options, too.

Twice a week pick one of the interval workouts below. These will keep your body challenged and help your muscles use oxygen more efficiently, so you work harder and blast more calories.

Option 1: Treadmill Intervals (35 minutes)

This interval routine burns more than 300 calories in 35 minutes. Use your rate of perceived exertion (RPE) to customize the workout for your fitness level, speeding up or slowing down accordingly.

Minutes

Speed (mph)/intensityRPE*
0:00–1:00Warm up (3.5)4
1:00–5:00Jog (3.5–5.0)

5

5:00–6:00Speed up (6.0; raise incline to 0.5%)6-7
6:00–9:00Recover (5.5; lower incline to 0%)5-6
9:00–10:00Speed up (6.0–7.0; raise incline to 0.5%)7
10:00–13:00Recover (5.5; lower incline to 0%)5-6
13:00–14:00Speed up (6.0–7.0; raise incline to 0.5%)7
14:00–17:00Recover (5.0–5.5; lower incline to 0%)5-6
17:00–20:00Speed up (6.5–7.5; raise incline to 0.5%)7-8
20:00–23:00Recover (5.0–5.5; lower incline to 0%)5-6
23:00–24:00Speed up (6.5–7.5; raise incline to 0.5%)7-8
24:00–27:00Recover (5.0–5.5; lower incline to 0%)5-6
27:00–28:00Speed up (6.0–7.0; raise incline to 0.5%)7-8
28:00–31:00Recover (5.0–5.5; lower incline to 0%)5-6
31:00–35:00Cool down (3.5–4.5)3-4

*RPE, rate of perceived exertion, is a measure of your exercise intensity based on a scale of 1 to 10, 10 being the most effort. Adjust speed and incline to reach desired RPE above.

 

 

Option 2: Do-Anywhere Intervals (30 minutes)

Do any cardio -- cycling, walking, running, using the elliptical machine, etc. Use RPE to find your pace. At RPE 5, you should be slightly breathless; at 7 or higher, speaking more than a few words becomes difficult.

Minutes

Speed (mph)/intensityRPE*
0:00–5:00Warm up5
5:00–6:00Increase pace

5.5-6

6:00–8:00Recover5
8:00-9:00Increase pace5.5-6
9:00–11:00Recover5
11:00–12:00Increase pace6.5-7.5
12:00–15:00Recover5.5
15:00–16:00Increase pace6-7
16:00–19:00Recover5
19:00–22:00Increase pace6.5-7.5
22:00–25:00Recover5.5
25:00–28:00Increase pace6-7
28:00–30:00Cool down3.5-5

*RPE, rate of perceived exertion, is a measure of your exercise intensity based on a scale of 1 to 10, 10 being the most effort. Adjust speed and incline to reach desired RPE above.

Thursday, March 12, 2009

What an Evening...

Tonight had to keep all 4 kids (Aaron, Cora, Jantz, & Kennedy). Lets say I am worn out but they have done a good job, NOT!! But I did it in honor of my brother Josh... tonight is the Chamber of Commerce Banquet in Tulia and their new pharmacy "Moore than Medicine" is the business of the YEAR!!! I AM SO PROUD OF YOU JOSH!!, you deserve it bud. Way to go...

So what has happened tonight in the Botos household:
1. Watched Spongebob
2. Broke up a fight, sit a kid in timeout.
3. Watched More Spongebob.
4. Sit another kid in timeout after a spanking' for tattling....
5. I went to the store while Botos cooked chili.
6. Fed all 4 kids, i think the Chili was too hot, their bowls were full of CRACHERS!!!
7. Monster truck races through out the house... then it went into Monster truck crashing...
8. then Bath tub (Girls first then Boys)...got my floor mopped up again...
9. Making all the kids pick up toys & clean up...
10. Chocolate milk and bed time!! (we shall see how well this works out....)

Jantz in our bed, Aaron in Jantz's bed, Cora & Kennedy in her bed.

I shall let you all know how it goes tomorrow!!

Until next time....mamabotos

Wednesday, March 11, 2009

GIGGLES

Took the kiddos to church... it was great, great bible study. But anywhoooo the kids were wound up from the time we got in the car to come home from church... giggling, wrestling, splashing water out of the tub, you name it they did it tonight. I know as parents we want to get onto them and make them be quiet, settle down, but My Gosh... let them be kids!! That is what we did tonight... we ate supper...slurpping noodles (spaghetti); then went into the bath tub.... throwing yellow rubber duckies everywhere; trying to shoot the ducks from the tub into the toilet!! Hilarious... I just stood there and watched... laughing with them... okay, so then we get them out of the tub, get  pull-ups on and they start spinning in the living room w/their towels and falling down, running into each other, furniture!!! Soo. by then I couldn't hear the TV, American Idol... so I go and turn on her TV, watch Shrek, I look back and they are hanging from the top bunk bed by ONE arm!!! I thank I gave birth to albino monkeys'!!!! You know when you get to giggling you just can't stop, that was them... of course they have that "Moore laugh"... gizmo laugh. While they were laughing, a memory came back to me of my sister and I laughing uncontrollable for no reason at all... just laughing!! Well, that is what they had tonight was the GIGGLES!!!  I miss those days...  love ya kids!!! 

DDR FREAK!!!

ddr

Coach Inman & I had the privelage to put on the 3rd grade program this year. My first, but I had a blast!!! I am sooo proud of those kids, they did everything right, well-behaved, & had FUN!! I now want a DDR game & Dance pad for my Wii... (hint hint Botos). I doubt that will happen cause then I would get nothing done around the house.

Now back to the program... I really can't put into words how great it was or FUN to watch. If you were there, I hope you enjoyed the show/program, if NOT, you missed out... we had a full house and a HUGE "THANK YOU" to the parents & grandparents, aunts, uncles, brother, sisters, whomever!!! for coming... if anyone has pictures or a video they would like to share, please do... I would also like to add them to our P.E. blog (which I have kinda forgotten about till now). Those kiddos could dance, I am sorry about the music not being loud but there will always be kinks in programs... hey I am a first timer at this and I absolutely love Elementary P.E. This job keeps me young and as to I will never grow-up. From Sister Lori...whom can't believe that I had to have a college degree for this job!!!

Here is what DDR stands for is all about:

Gameplay


The dance stage, divided into 9 sections, 4 of them in the cardinal directions contain pressure sensors for the detection of steps.

The core gameplay involves the player moving his or her feet to a set pattern, stepping in time to the general rhythm or beat of a song. Arrows are divided by 1/4 notes, 1/8 notes, and so on (with differing color schemes for each), up to about 1/32 notes. During normal gameplay, arrows scroll upwards from the bottom of the screen and pass over stationary, transparent arrows near the top (referred to as the "guide arrows" or "receptors", officially known as the Step Zone). When the scrolling arrows overlap the stationary ones, the player must step on the corresponding arrows on the dance platform, and the player is given a judgement for their accuracy (Marvelous, Perfect, Great, Good, Boo/Almost, Miss/Boo). Longer green and yellow arrows referred to as "freeze arrows" must be held down for their entire length, either producing a "O.K." if successful, or a "N.G." (no good) if not. Dance Dance Revolution X contains songs with Shock Arrows, walls of arrows with lightning effects which must be avoided, which are scored in the same way as Freezes (O.K./N.G.). If they are stepped on, a N.G. is awarded, the lifebar decreases, and the steps become hidden for a short period of time.

Successfully hitting the arrows in time with the music fills the "Dance Gauge", or life bar, while failure to do so drains it. If the Dance Gauge is fully depleted during gameplay, the player fails the song, usually resulting in a game over. Otherwise, the player is taken to the Results Screen, which rates the player's performance with a letter grade and a numerical score, among other statistics. The player may then be given a chance to play again, depending on the settings of the particular machine (the limit is usually 3-5 songs per game). In most of the home versions, there is usually an option for event mode, where an unlimited number of songs can be played. On most DDR games, there is an option to use two pads at once, making it harder to play but increasing the number of moves to incorporate into songs.

Tuesday, March 10, 2009

In a Rut!!

Have this 'RUT" of doing nada, nothing, not a darn thing. I haven't worked out in a good week or two... I don't know, lost count and I was doing so good!!! I am disappointed in myself. Stressed... just a little, gotta do a 3rd grade program tonight!! yikes... parents be ware, the program is DDR (Dance Dance Revolution) is our new verstion of Square Dancing... hahaha... I am need of some blacklights, extra ones... anyone has one before 5 tonight that would be awesome!!!

Okay, really don't have much to say.. gotta go get things ready!!! peace... stay dry!!!

Until next time momma botos!!!