Saundra

Round 13 Wrap Up Well Round 13 officially ends tomorrow. I am ending Round 13 with a 36 hour fast. I like sticking the 36 hour fast at the end of one round and the beginning of the next round. But today is the last day of March and like everyone else, I too feel as if this time has flown by.  My First 90 Days of 2023 went very well for me. My goal was to lose 20.8 pounds and I lost 17.8 pounds. I will absolutely take that.  Key Accomplishments . I made all scheduled workouts except for 3 and that was when I hurt my back.   I made all meditation sessions but two. I made all Controlled Stretch segments. Over the course of Round 13, I miss tracking food in Carb Manager three times Fasted at least 16 hours the majority of the time.  I am giving myself an A minus for Round 13. Round 13 (January 1 to April 1)

March 2023 Monthly Rotation I am finishing recovery week of Block 2.  Then I move into three weeks of endurance strength and HiiT workouts. This will be followed by another week of recovery. Sunday - Cardio Coach/5K Treadmill Workout Monday - Cathe/Jari Love Strength Tuesday - Cathe HiiT Wednesday - Cathe/Jari Love Strength Thursday - Cathe HiiT Friday - Cathe/Jari Love Strength Saturday - Active rest (i.e. Vibration Platform, Inversion Table, Mobility, Stretch). Start of month recovery week: Suzanne Barre Flat Belly Barre workouts and Guillermo Gomez Kickboxing workouts. End of month recovery week:  The FIRM BSS3 & Cardio Karate workouts.  

Round 13 Update This week concludes block 2 of Round 13. I am my second recovery week. I did switch out the workouts in the last minute.  Replaced Michelle Dozois Bodyfit 360 workouts with Suzanne Barre Flat Belly Barre. Block 2 has not been smooth sailing.  At the start of week 2 (Monday) of the block, I hurt my low left back/hip area during the workout.  I did workout Tuesday but I took Wednesday and Thursday off.  Took about a week for the back to feel better. Fasting has been going well.  Although, I am fasting this week. For most days, I am fasting 16 to 18 hours.  My goal for February 2023 was to lose 4.8 pounds. I lost 3.8 pounds. I did meet all my scheduled stretches. Next week, I start block 3 of Round 13.   

It's February and I am a third of the way through Round 13.  Saturday, ends Block 1 workout routines and I will be starting Block 2 on Sunday. I did make a few modifications to the workouts in Block 2. I have replaced Jari Love strength workouts with Kelly Coffey Meyer strength workouts. Fasting has been going well. I have consistently fasted for 16 to 18 hours each day of Block 1.  I will continue this fasting protocol in Block 2.  Where I have not done so great is keeping up with the nightly stretching. Mostly this was because I realized I did not schedule it properly and then I deliberately took recovery week off for stretching.  I will be resuming Autumn's Control stretching on Monday.      

February 2023 Monthly Rotation 3-Week Block of strength and cardio in between Michell Dozois and Guillermo Gomez  recovery weeks. Sunday - Treadmill Cardio Coach Workouts/5K. Monday - KCM Strength Tuesday - BBS Cardio Wednesday - KCM Strength Thursday - BBS Cardio Friday - KCM Strength Saturday - JK Dance/MD Strength  

Jessica Smith Stretch & Relax contains five 15 to 20 minute stretch flexibility workouts.   Rise clocks in at over 18 minutes.  In Rise, Jessica moves you methodically through the body, stretching and moving the limbs for 4 to 6 reps before moving on. There is a slow flow to the workout and a bit of range of motion. A chair is optional and Jessica shows the chair modification as a PIP inset.   Release clocks in at 15:40. It uses a towel to stretch the whole body. Jessica starts out standing stretching the neck and then she moves to the mat to stretch the lower body namely the hamstrings, hips and ankles. Relax starts in the lying position and using a pillow is optional.  You are performing stretches in both the prone and supine positions.  Jessica also throws in some lying side stretches, as well as seated stretches and stretches in the table top position. Relax ends with a supine spread eagle relaxation stretch.  Relax has a running length of 19...

CoffeyFit RAW January 2023 Workouts . Kelly released two new RAW workouts for the APP. The workout feature Kelly and Kaitlyn. RAW Stepboxing Drills clocks in at 32:15.   In StepBoxing Drills you are working each move for 45 seconds.  There are two rounds and 12 exercises.  You repeat the 12 exercises in the second round. Kelly and Kaitlyn use a light pair of weights and a step. Their steps were pretty high. I believe they each had 3 risers. RAW Hi/Low Sculpt is a 30 minute workout. The workout uses one dumbbell. The basic pattern of this workout is that you perform a sculpting move with the right lead. Then you repeat that move leading left.  This is followed by a "cardio" burst that can be high impact or low impact. Kaitlyn is doing the high impact moves and Kelly the low impact moves. There are four groupings of this pattern which are repeated for a second round.