New Beginnings
I was reading Alwyn Cosgrove's blog the other day and he was talking about it being March, one fifth of the way into the year and I sat at my lap top thinking "...and I have made no progress on my New Years' goals" 
so it is time for a change. I have spent hours working out with Cathe Frederick, P90X, etc. modifying, changing, tweaking, I have rarely finished a rotation in the past two years and have been trying a new program every so often. This time I am sticking to it.
I have chosen Alwyn Cosgrove's Afterburn - it will be 16 weeks of pure discipline and I begin today, Easter Sunday. I have a house full of company and will not have an opportunity to check BF and measure until tomorrow but if I don't start today I will begin to let little excuses come in - it is today period.
S - Energy System Training: 5 min warm up, 1 min KB swings-2 min treadmill jog for 3 rounds, 5 min cool down.
M - Resistance Training: circuit of Squats and T-Pushups - 3 sets of 20 squats/8 T Push ups each side, 1 min rest; Circuit of 3 sets 20 each leg step ups/20 seated row to neck, 1 min rest; circuit of 3 sets 20Shelc (on the ball)/3sets 20 ball crunches
T - Energy System Training: 5 min warm up, 1 min jump rope, 2 min skipping rope or bell hops for 3 rounds, 5 min cool down
W - Resistance Training: circuit of Deadlifts and DB Military presses 3 sets of 20 each, 1 min rest: Circuit of 3 sets 20 bulgarian split squats, DB pullover, 1 min rest; circuit of 3 sets 20 high thigh extension/10 prone jacknife, 1 min rest; one long prone cobra
T - Energy System Training: 5 min warm up, Imax2 Blast only for 1 minute, 2 min of the step routine for 3 rounds 5 min cool down
F - Rest/Yoga
S - Resistance Training: circuit of Squats and T-Pushups - 3 sets of 20 squats/8 T Push ups each side, 1 min rest; Circuit of 3 sets 20 each leg step ups/20 seated row to neck, 1 min rest; circuit of 3 sets 20Shelc (on the ball)/3sets 20 ball crunches. Family Recreation.
On gym days I will do yoga in the mornings in order to get a good stretch, flexibility session in and I may add to short cardio mornings but they are going to increase so I doubt that I will be able to keep that up as often but I think if I get 3 good 30 min to one hour yoga sessions a week I will be doing good and I am going to need it.
Weight is to be determined at the gym.
I will be implementing more and more Kettlebells I discovered them a few months ago and I love them -
Nutrition:
First week: Keep a detailed journal, clean up diet. Follow rules below:
1. Have written precise goals with a deadline, read it every day - will post later
2. 5 to 6 meals per day
3. Protein, carb, fat at each meal
4. Drink .6 to .7 oz water per lb of body weight per day
5. Eat 25-35 grams of fiber per day
6. Eat as much of whole natural foods as possible
7. Take a multivitamin and omega 3 supplement every day
8. Keep a written, detailed food journal
9. Track calories, figure out how much you are eating
This is for the first week, fine tuning will come later - I will be eating probably as I usually do but instead of limiting I will eat my regular protein but I will fill up on veggies until I am satisified.
I will post my goals later - company is beginning to wake up and get ready for the big Easter Egg hunt. I am ready for my new adventure