Tuesday, September 22, 2009


Hi guys! Well...I made it back to Tulsa. I miss class already! The drive was long-we drove straight through!! 21 hours! Jack and Charlie had McDonalds and Taco Bell, so they were happy, but it was a tough move. I will really miss everyone. Hopefully we will stay in touch. AND-if you aver need fitness advice-you know who to contact!
My email is jennifermlandrum@yahoo.com. Keep working out!!!

Thursday, September 17, 2009


Promised I would post the warm-up!:
I. 50 Jumping Jacks
II. Sampson Stretch
III. Arm Cirlces 10,10
Horizontal Swing 10
Trunk Twist 10,10
Lat Stretch 10,10
Toe Touch 10
IV. 10 Squats
10 Spiderman Push-ups
10 Sit-ups
10 Pull-ups
10 Lunges R/L

Card Game

Card Game is a fun workout that you can play alone or on teams(one deck per team). Shuffle the deck, removing all 2's and 3's. Designate a different exercise for each suit. (Ex. Hearts: squat thrust, Spades: push-ups, Diamonds: Back flys, Clubs: Frog Jumps) Jack=11 Queen=12 King=13 Ace=FREE.
Leave two Jokers in the deck. When you draw the first Joker, begin doubling the face value of each card. When you draw the second Joker, go back to face value.
So...if you draw a 6 of hearts, do 6 squat thrusts-unless it follows the first joker, you would do 12 reps in this case. If you draw a Jack of spades, do 11 push-ups.

Wednesday, September 16, 2009


Tomorrow we will play "Card Game"!



"I'm 50!" (50: squats, calf raises, lunges, leg extensions, dead lifts, glute lifts) 2 rds!!

Tuesday, September 15, 2009


Lisa's address is 7301 Lakeview Drive. 7:00-bring a dish if you can. It will be a great time!

Monday, September 14, 2009

Healthy Snacks!

Here are a few quick and easy snacks that provide a great protein/carbohydrate mix!
-1 cup low fat cottage cheese with raisins or another dried fruit
-1 cup healthy cereal with nonfat milk
-1/4 cup of almonds with a piece of fruit
-1 cup low fat yogurt
-1 slice of whole wheat bread with 2 ounces of lean meat
-raw veggies with hummus

TIP: If your next meal is 1-2 hours away, choose a snack around 100 calories. If the meal is 2-3 hours away, choose a snack around 150-200 calories. Most people need to eat something every 4-5 hours. The trick is to only eat when you are truly hungry!!

Top 11 Zone Diet Tips

1.Always eat within one hour of waking.
2.Never let more than five hours go by without having a Zone meal or snack and don’t forget your bedtime snack.
3.Keep a food diary and note how you feel after a meal. Make a list of which meals keep you in the Zone.
4.When you go to the store, make sure to have a list in hand with ingredients for at least two or three Zone meals. Then you won’t be tempted to buy everything in sight while trying to create Zone meals on the spot.
5.Never leave the house hungry, or you’ll be tempted by all the food waved in your face everywhere you go.
6.In dips, replace part or all of the sour cream with cottage cheese. Place the cottage cheese in a blender or food processor and blend until smooth. Add seasonings and blend again.
7.Instead of skimping with a small amount of mayo and having dry tuna, try using strained yogurt instead. Spice it up if you want.
8.When making guacamole in the Zone, use cut up red, green and orange bell peppers instead of tortilla chips.
9.Take any type of fruit you like, (lemons, limes, oranges, strawberries, or any combination of fruits), slice, place in a pitcher, fill with ice and water, and place in the fridge overnight. Stir just before serving.
10.Miss mashed potatoes? Try mashed cauliflower instead.
11.Slice zucchini (length wise), brush lightly with olive oil and broil until crisp/tender (about 5 minutes). Then use the zucchini like you would lasagna noodles.