2/1 Chalean Xtreme push circuit 3 with 15/ 10/8 lb dumbbells,The firm express cycle 3 cardio+sculpt with 8 lb dumbbells , 60 sit up,40 push up,晚上了，不敢太劇烈，怕睡不好，自從線條好看起來後，恨不得夏天快點來，呵，我覺得我已經是某種程度的變態了••••
上個月的健身成績單,數字還蠻漂亮的:
<體重>10/19 125 lb --> 11/1 122.8 lb-->11/30 119.6 lb,-->1/1 118.8-->2/1 117.2 減了1.6 磅( 目標短期：118 lb ,中期：115 lb, 最終夢幻數字: 112 lb)
10/19 32.6% --> 11/1 31.7% -->11/30 29.9% -->1/1 27.8%-->2/1 26.1% 目前成果：-1.7%, 目標：25%
10/19 27.5% -->11/1 27.8% -->11/30 28.9%--> 1/1 30.3%-->2/1 31.2%目前成果: +0.9% 目標：32%
<小腿>10/19 34.5 cm --> 11/1 34.5cm -->11/30 33 cm -->1/1 33 cm-->2/1 32.5目前成果：-0.5 cm, 目標：32cm
<大腿> 10/19 52 cm 11/1 50cm,11/30 49 cm-->1/1 48 cm -->2/1 47cm (如果是量中段為45.5cm)目前成果-1 cm：, 目標：46 cm)
<臀圍> 10/19 91 cm 11/1 90 cm 11/30 88cm 1/1 87cm,-->2/1 85cm 目前成果 -2 cm：, 目標：84cm,
<腹圍> 10/19 86 cm 11/1 82 cm 11/30 80 cm 1/1 78cm目前成果 -2 cm：, 目標：76cm)
<腰圍> 10/19 74 cm 11/1 70.5 cm 11/30 69cm 1/1 68cm-->2/1 67cm目前成果：-1 cm, 目標：66cm)
<下胸圍>10/19 73 cm, 11/1 71cm 11/30 71 cm 1/1 71cm,-->2/1 70.5 cm目前成果：-0.5cm, 目標：70cm
<臂圍> 10/19 28.5cm 11/1 27 cm 11/30 27cm 1/1 26cm -->2/1 25cm 目前成果：-1cm, 目標：24cm)
<自我評量> 我應該有85分,這個月我受傷了幾次,所以對cardio的運動稍微減量了一下,多做了一些weight training,這個月多了20 lb的 kettlebell 和一組15 lb的dumbells,看看我的腰臀腹瘦了一大圈,就知道weight training對core的魔力有多大!
<自我期許> 我的體重下的還是慢,不過我的muscle %在這個月中曾一度飆到32.5%,可惜沒有一直持續下去,我想我會繼續持續運動多樣化,然後小心不要再受傷,對吃的方面是我沒有記錄的原因是,我家早就找不到零食,然後少油,沒油炸物,multigrain的飲食是因為田先生在吃方面近乎變態的自虐,所以我只能調整配合他的健康大業.
2/2 One on One Training with Jackie 60 mins with 5 lb dumbbells, burned 360 Cals, avg 116 , max 150 ,這片不錯，共有3個20分鐘的workouts,動作解釋的很詳細
2/3今天要休息，不過我打算把昨天到貨的Zucut和Jari Love DVD 先放出來研究一下，或許也會做些stretch。
2/4Jari Love get ripped to the core with 5/8 lb dumbbells 60 mins, burned 310 Cals, avg 113 max 148
2/5 Kettlebell Dynamic workout 1+2 60 mins.,burned 390 cals, avg 123 max 151, with 11/ 13 lb kettlebell,真是不錯的一片workout DVD, 對beginner是很好的入門，每幾個swing的動作後會有cardio!戴了護腕後，今天很多動作都敢做了。
2/6Prevention 400 Calorie Fix workout 50 mins burned 275 cal, avg 117 max 139, 兩手各50 kettlebell swings with 14 lb , 双手40 20 lb swings, burned 75 cal, avg 135 max 147
2/7ChaleanPrevention 400 Calorie Fix workout 50 mins burned 275 cal, avg 117 max 139, 兩手各50 kettlebell swings with 14 lb , 双手40 20 lb swings, burned 75 cal, avg 135 max 147
2/8 Reebok cardio Tone 50 min burned 303 cal, avg 110, max 132, 40 push ups, 40 sit ups, 30 side crunch each side, 30 kettlebell swings with 14 lb for each hand, 40 swings with 20 lb for both hands, 沒有測hrm. JoJo 説要加強馬甲線，建議我做side crunch, 這兩天做下來，加上kettlebell 的加持，我覺得下腹的鬆皮又更緊了^_^
2/9晚上有party,只能做Jackie Warner的話Xtreme time saver 30min,沒測hrm
2/10 40 sit ups, 40 push ups, 左右各30個side crunches,下午還要外出，不想弄得氣喘噓噓的樣子，所以就稍微動動算是開春有開工，晚上回來再看看要不要加碼
2/11Jari Love Get Ripped burned 130 cal, avg 86, max 109 The firm express, cycle 3 cardio burned 110 cals, avg 117 max 131, 40 push ups, 40 sit ups,30 side crunches for each side, 40 kettlebell swings for each hand (14 lb) , 40 swings for both hands( 20 lb) burned 110cal. Avg 119, max 143
2/12 Brisk walking 45 min. 3.5 miles, 昨晚睡得太差，今天精神不振，就只能稍微走一下。
2/13Brisk walking + running 30 min, burned 176 cal,avg 132 max 153, Th Firm express cycle 1 cardio , burned 150 cal, avg 138 max154, 40 push ups, 40 sit ups, 30 side crunches each side, 45 kettlebell swings with 25 lb burned 92 cal, avg 123 max 145, 很奇怪啊，我今天去外頭跑兼行點光合作用，跑完後我的膝蓋沒那麼酸，在外面跑步的感覺還是不錯。
2/14Brisk walking + running 65 min, burned 326 cal, avg 122 max 148
2/15Turbo Fire fire 45 burned 265 cal, avg 123 max 143, 40 sit ups, 30 side crunches, 60 25 lb kettlebell swings,這部份沒測。
2/16 Billy Blanks PT 24/7 combo sculpt burned 190 cal, avg 126 max 152, Kettlebell the iron core way one, 40 min with 25/ 15/ 10 lb kettle bells, burned 221 cal, avg 124, max 144, 這一片共長50min,有3 個circuits, 我做了兩個，不累不過很燒！
2/17今天帶小孩去滑雪，太累了，休息一天！
2/18從Wisconsin 回來想半天要做什麼好，就brisk walking 5 miles, 40 sit ups, 30 side crunches, 40 kettlebell swings,明天回歸正常。
2/19One on one Training with Jackie , 60 min, burned 340 cal, avg 115 max 150, Kettlebell dynamics, 20 min, burned 112 cals, avg. 122, max 143.
2/20 Turbo fire EZ 55 burned 352 ,avg 122 , max153, 60 kettlebell swings, 60 sit ups, 40 push ups, burned 65 cals, avg 132, max 148
2/21JM Banish Fat boost metabolism 40 min( not finished) burned 245 cal, avg 129 max 154 , 120 kettlebell swings, 40 sit ups, 60 side crunches burned 75 cal, avg 133 max 150
2/22今天狀況不錯，做了兩個各40分鐘的workout, Jackie Warner, power circuit burned 183 cal, avg 109, max 141, The Firm Ultimate Fat Burning Collection- Burn & Shape burned 217 cal, avg 118, max 143, 另外又做了120 kettlebell swings, 這部份沒測！
2/23今天很忙碌，出門前brisk walking + running 2.5 miles, 早上秤體重出現了116.6lb的數字， 然後body age是32^_^，不過外出一天都在亂吃，，只能明天再補救了
2/24Jari Love Extreme Ripped 2, workout 1,30 min, burned 201 cal, avg 131, max 147, Ab strength workout 10 min, burned 60 cal, avg 127, max 144, The firm express, cycle 2, cardio+sculpt, burned 148 cal, avg 137, max 149, 另外做了kettlebell swing 100下。
2/25Jari love , extreme ripped 2, workout 2, burned 185 cal, avg 125 max 144, Chalean Xtreme, lean circuit 1 burned 200 cal, avg 109 max 126, abs workout day 2, burned 65 cal, avg 125max 145
2/26掃雪50分鐘burned 240 cal, avg 114 max 139, brisk walking 3.25 miles burned 278 cal, avg 120, max 151, abs workout day 3 burned 50 cal, avg 118, max 136, 和掃雪相比，kettlebell swing 不算什麼了。那每一鏟都有個十幾磅，下過雨後的雪真是xxx的重
2/27今天只有完成十分鐘的abs workout,太忙了，明天再戰了！
2/28JM Banish fat , boost metabolism, 54 min, burned 366 cal, avg 135, max 159, abs workout day 5, burned 72 cal, avg 135, max 153, 120 kettlebell swings, burned 65 cal, avg 141, max 151
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