Saundra

The Week in Between Christmas and New Years Switching up the rotation this week from the Fire & Flow series to Kelly Coffey Meyer RAW workouts: Sunday:  RAW Treadmill Walk Jog + Athletic Stretch 2 Monday:  RAW Strength & Balance Tuesday: RAW Cardio Core Fusion Wednesday RAW:  Just Lift Thursday - ? Friday:  RAW: Total Body 100 Saturday:  Rest Day  

  Two Weeks of Fire & Flow To date I have completed two weeks of the four week Fire & Flow rotation.  Not sure if I want to do another two weeks of the workouts although I like the workouts well enough. The workouts are designed to progress as you moved through the four weeks. For example, the workouts in week 2 were slightly more challenging than the workouts in week 1 or said a different way, Jericho and Elise would suggest a way the exercise could be harder (up leveling). Their plan rotation has Sunday as your rest day. I typically do treadmill on Sundays' so that was fine for me. The rest of the rotation goes like this: Monday - Upper Fire  Tuesday - Mobility Flow Wednesday - Lower Fire Thursday - Functional Flow Friday - Cardio Fire Saturday - Restorative Flow From week 1 to week 2, the construction of the workout followed the same pattern. In Upper Fire and Lower Fire, there are two circuits.  Each circuit consist of three strength based exercises followed by a 1 minu

From the website:  FIRE AND FLOW alternates strength and cardio days with low-impact body-shaping recovery days to help you achieve the results you want, while helping you relax and reduce stress. This program is offered through BeachBodyondemand.com.  The program comes with: Step-By-Step Guide Workout Calendar Fire and Flow 4-week journal Twenty-four 30-minute workouts.  12 of which are Fire workouts. 12 are Flow workouts. Eight 15-minute bonus workouts.  Four are Fire Bonuses and Four are Flow Bonuses. Quick Start Nutrition Guide How 2B Mindset works .... How Portion Fix works...... How Gut Protocol works..... The instructors are Jericho McMatthews and Elise Joan.  Jericho leads the Fire workouts and Elise leads the Flow workouts.  Jericho and Elise are not in each other workouts. There are four additional cast members and these cast members appear in all the workouts. One cast member shows advanced progression and there is a cast member that shows beginner modifications. The other

December 2022 I have a 5K race plan for the 10th.  Sundays continue to be treadmill followed by a stretch. For December, I will just be doing 2.5 miles. I will be doing BeachBody Fire & Flow workouts. They just release this series from VIP Early Access. I actually thought they would hold it until January to release it but was glad to see I could do the workouts for my December rotation. I will be starting the month off with a couple of Michelle Dozois workout.  

November Wrap Up November was okay.  Of my 23 scheduled workouts, I made 19 workouts.  It has been some time since I did The FIRM The Wave workouts and they were not bad.  I did not find that I liked them any more or any less than before. There were a couple of times where I almost tip over the wave box and I found doing core work on it uncomfortable but everything else was okay. The most fun I had was with Victoria Johnson Technifunk 2000. So forgot how much I loved this work out.  Had great fun dancing with the cast.  Jessica Smith Flow & Glow workouts were ok as well. Not my favorite of the new releases, but still solid workouts. It is hard not to like anything Jessica puts out.  I did not eat as well as I could have. Although I did not fair too badly considering Thanksgiving.  Only found myself up a pound compared to last month last day weight.

Release clocks in at around 58 minutes.  Leah and Suzanne gives a brief introduction to the workout and then the workout begins with the warm up and moves into the standing work.  This is a narrated workout. Leah does the narration. Suzanne shows modifications throughout. Workout concludes with  relaxing stretch, followed by meditation time. DVD Menu for Release Play All Workout Selection Play All (Music Only Option (No instruction)) Workout Selection (Music Only Option (No Instruction)) The workout sections are:    Introduction Standing Work Floor Work 1 Floor Work 2 Stretching with Relaxation  Warrior clocks in at around 60 minutes.  Suzanne and Leah take your through three segments that include standing, mat work and flexibility training.  In this workout Suzanne does the voice over and she is also the one performing the modifications.  Workout concludes with a stretch.  This is followed by 10-minutes of relaxing/meditation time. DVD Menu for Warrior Play All Workout Selection Play

Fusion Flow + Glow contains three 30-minute workouts and one 13-minute bonus workout.  All the workouts used a set of gliders.  Jessica Smith leads the workouts and she is the only cast member. DVD Menu Introduction Full Body Flow Fusion Flow Sculpt Core Strength and Stretch Bonus:  Pilates Core Series  In Full Body Flow , Jessica takes you through a series of large range of motion exercises using a set of gliders and a chair.  Several plank exercises that can be done from the chair or the floor are included in the workout.  Fusion Flow Sculpt uses a glider and a pair of dumbbells.  Most of the exercises in this workout are compound in nature.  Almost all exercises are performed for two sets - first leading right and then leading left.  This was my favorite workout of the three 30-minute workouts.   Core Strength and Stretch is a floor based workout.  Even the warm-up is performed from the floor.  The gliders and a mat are used in this workout.  This is the workout where I had the m

  November 2022 Monthly rotation . November will be a mix of workouts. I did not get to all of my schedule workouts in October so I have added a few of those to the November rotation. We are starting the month out with Kelly Coffey-Meyer.  Mid-month will be the workouts that got missed in October with Jessica Smith and Zumba. We will end the month with some FIRM workouts from their retail releases and the WAVE program.

  Good bye October. It came and it went in a flash. Spent quite a bit of time on airplanes going to Maryland, New Jersey and Idaho.   I did miss part of my rotation which I am adding some of those workouts to the November workout rotation. Below are pics from CoffeyFit Roadtrip 2022. I had a blast!!!.

                                                                                                   October 2022 Monthly Rotation This October, I will be focusing on Kelly Coffey-Meyer workouts. This is in preparation for the Coffeyfit Road Trip.  After the road trip, I plan to do Jessica Smith and Zumba workouts to round out the month.  I also have Andrea Rogers Xtend Stretch workouts planned.  

  RAW September workouts . RAW workouts I did this month were: Box & Pump 7 "RAW" Arms "RAW" Back "RAW" Shoulders Box & Pump 7 uses egg-weights for the boxing portion and dumbbells for the weighted segments.  The format for 7 is that you do a combo leading right, then repeat the combo leading left. This is followed by two weighted exercise before going back to boxing. See spreadsheet for list of exercises. Workout clocks in at 26 minutes. RAW Arms clocks in at 22 minutes and the purpose is to focus on a particular muscle group(s) and to lift heavy. In ARMS you are doing 4 rounds, 10 reps of each exercise. The exercises in arms are: Front curl Overhead Triceps Extensions Hammer curl Kickbacks Finisher:  Supine curl into kickback hold RAW Back clocks in at around 25 minutes.  There are 4 rounds, 10  reps of each exercise. The exercises are: Seated rows Pull overs One Arm Rows right One Arm Rows low Finishers:  Seated Running Rows followed by Scapu

  Xtend Barre workouts are 30-minute intermediate barre workouts developed and led by Andrea Rogers.  They include a blend of barre, ballet, and Pilates style movement.   To date, I have done Barre Basics and 10 of the Xtend Barre workouts.  Each one has been quite challenging for me. They are listed as intermediated and you can definitely see and feel the uptick from a beginner style barre workouts. The program comes with various 30-day Calendar rotations for working out every day of the week.  The six week rotation that I created for myself and started in August, I am doing the workouts 5 days a week. I was taking a rest day on Saturday and Sunday is my treadmill day.   For September I was thinking about cutting back the number of Xtend Barre workouts I was doing to either three or four, as I have been feeling some fatigue but I nixed that idea and decided to press on with the rotation. The workouts I have done so far are: Xtend Signature 1 Xtend Pilates 1 Legs 1 Xtend Signature 2 Sc

September 2022 I am almost third of the way through a six-week Xtend Barre rotation.  These workouts are 30-minutes and they have been quite challenging for me. To date, I have done 9 workouts. Going into September, I was temped to break up the rotation a bit to give myself a break from the workouts, but I am  going to stick with it.  What I am adding to it for September are Xtend Stretch workouts on Saturday for Active Recovery and then again on Sunday after my treadmill workouts  I am bumping up the treadmill workout distance  to 4.5 miles.  For August, I had been doing 4-miles. In addition to my monthly rotation, I am also doing a more water no soda 30-day challenge.   

RAW Workouts.  A few RAW workouts I have recently done. MegaMix 1 - similar to MegaMix 2 in that you do circuits consisting of a kettlebell exercise, egg weights, loop band and resistance tubing.  Workout clocks in at around 45-minutes   Travel Tubing is a 30 minute workouts that uses a resistance cord to strengthen the body. It consist of 10-exercises all performed in the standing position. Just Lift is a 42-minute workouts that uses a weights to strengthen the body. It consist of 9exercises performed for three sets.

Round 11 Cut Round - Mid Round Update A little more than mid-way thorough Round 11 and I am NOT on plan. Spent the first 4 weeks of the round treading water.  Then I had two back-to-back trips. One planned. One unplanned.  This has had me going in the reverse direction.  Should be able to get back on plan on Wednesday as I am still in the middle of the second trip.   Right now I am trying to decide how aggressive I want to be with the remainder of time in this cut round.   To recap, I started the round off at 145.9 and goal weight is 136.6.  Today weighed in at 153.2. Most of that gain I believe is bloat, water, salt etc. and a lot of over eating.  A week ago I was 146.8.   I think on Wednesday I will just pick up with the program as is and then see where I am at when September starts. If I am still over 150 when September starts, then I will get more aggressive. Otherwise I will just keep the plan as is and yes. I realize that I might not make my goal weight by October 2.  If that tur

Total Body Strength Training is part of Jessica Smith's 2022 Strong & Centered series.  Jessica is the only cast member. This workout contains three strength training workouts. Total Body 48 is a 48 minute workout that uses dumbbells, a step, and a mat.  In this workout, Jessica takes you through four circuits.  The first and third circuits are performed in the standing position. The second and fourth circuits are performed from the floor.  The tempo is measured.  First time through, you are performing the exercises at a slower tempo and during the second run through Jessica might speed up the tempo. Total Body 31 is 31 minutes in length.  It is similar to 48 in the setup and execution. However, there are only three circuits. Total Body Band uses resistance tubing and it is an option if you are in travel mode.   There are three circuits that follow a similar format like the other two workouts on this DVD.  Total Body Band is 28 minutes in length. Total Body 48 - 3 stars Tota

Chantal Pierrat's Soul Sweat is a dance based workout set to an awesome soundtrack.  Chantal and her background dancers take you through a series of dance combos that use expansive movement to increase the energy and up the intensity.  The cast is barefoot.  The set is very moody  and use lighting that compliments the workouts.     DVD Menu Play Select Chapters       Tutorial       Deep Sweat (46 mins)       Quick Sweat (30 mins)       Stretch Special Features       Music       Dancers       Class Interview       Clothing       Sound True If you click 'Play', Chantal introduces you to the program and takes you through a Step by Step Tutorial of the basic steps and the combos.  This segment is around 24 minutes.  I am guessing the dances automatically follow after the tutorial. You can also select just the Tutorial from the Select Chapters menu.  Once here, you can select a particular song and review the steps that appear in the song. I did not do the tutorial. The main wor

August  2022 Monthly Rotation I will be traveling quite a bit this month. So I have some streaming workouts plan that I can do in hotel rooms.   I am starting the month off with Cathe lower body and upper body strength workouts.  This will be followed by Kelly Coffey-Meyer RAW workouts before returning for more Cathe lower body and upper body workouts.  Then, I plan on moving into a six-week Xtend Barre rotation. Happy August Everyone!!!  

RAW Megamix 2 This workout is on Kelly's Coffeyfit App. Megamix 2 is a 40 minute circuit style workout.  In Megamix 2, you perform 3 circuits.  Each circuit is repeated twice and contains 4 groups of exercises. Each exercise is performed for 45 seconds. Kelly gives you a break between circuits 1 and 2 and another break between circuits 2 and 3.  Kaitlyn (Kitty) joins Kelly in this workout.   The four groups are: Kettlebell Egg Weights Tubing Loop Band  

Red Hot Barre Fitness is a 57-minute barre inspired workout led by Christine Gallagher DeFilippis. The DVD Menu Introduction Play Workout Chapters     Warm Up     Cardio Barre     Athletic Barre     Center Work     Ballet Barre     Mat Work     Stretch Premixes     Quick Cardio Barre (20:55)     Cardio Barre (25:37)     Cardio Sports Barre (34:49)     Cardio Sports Barre + Core (43:51)     Quick Athletic Barre (24:14)     Athletic Barre (28:56) Credits   The workout flows pretty well. You are  doing at least two sets but usually three sets of each of the exercises.  Along with  Christine, there are two other cast members. One cast member shows advance barre/ballet movement.  Christine offers modifications along the way. For the Ballet Barre segment, Christine and cast use a chair.  A mat is used in the mat work segment.  Decent workout. Exercises in this workout include: Plie + Lunge Series Lunge foldover series chasse break Parallel chair lunge back Plank Walkout Parallel chair jumps

Suzanne Bowen BarreAmped Strengthen & Stretch series contains six workouts spread across two DVDs. The workouts are: Barre Power Stretch - 23 minutes - disc 1 Advanced Active Stretch - 28 minutes - disc 1 Lower Body Stretch - 20 minutes - disc 2 Upper Body Stretch - 12 minutes - disc 2 Relaxation Stretch - 13 minutes - disc 2 Bonus Ball Stretch - 6 minutes - disc 2 In BarreAmped Strengthen & Stretch, the emphasis is on the stretch throughout the five workouts.  Suzanne includes dynamic and static stretches in all the routines. There is a lot of breath work throughout the segments.  The moves in all the routines is very methodical and performed in at a controlled pace. All the routines use a mat.  Barre Power Stretch and Lower Body Stretch also uses a mobile barre (a chair can also be used).  Upper Body Stretch and Relaxation Stretch uses a yoga strap to assist with some of the stretches.  The Bonus Ball Stretch includes a ball. Barre Power Stretch - 3 & 1/2 stars Advanced

Round 11 is a cut round.  Round 11 starts July 3 and ends October 1.  The time between totals 13 weeks and 91 days.  Following 90:10 rule, I get 9 "off plan" days.  My eating style is low-carb done in a zig-zag pattern. My fasting protocol is Intermittent Fasting 17:7 approach. Action steps for this round are: Track food using Carb Manager App Track fast using ZERO App. Follow monthly workout rotation schedule. Start Weight: 145.9 Goal Weight: 136.6  

Round 10 Wrap-up. Round 10 April 3 to July 2 Maintenance   Round The mission that I chose to accept was to maintain weight.  My target maintenance weight for round 10 was 144.2 with a weight range of 143 to 147.  If my weight dropped below 143, I would eat more to bring it back up. If it went over 147, I would eat less to bring it back down.  It was interesting to see the day-to-day fluctuations in weight as sometimes there was no reason that I could identify for it. This was especially the case for the times I would see a 2-pound swing in either direction, I found myself self-regulating to course correct to bring myself back in the range I had set for myself. In the beginning, I did wonder if I gave myself enough of a spread to allow for normal shifts in weights and I would say for the most part I did as I was more inside the range than I was out. I did not track food during Round 10. However, I did consistently fast at least 16 hours a day. I am also doing a 36-hour fast between each