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Archive for Karen Today

UPDATE: NOMINATE KAREN to co-host with Regis Philbin!

Maybe next year……

Thanks to everyone for all your votes! The nomination process was a great experience. I am humbled by your support! You all are amazing!!!!!!!!!! However, I wasn’t chosen as a semi-finalist in this year’s “Women of Radio Search.” With my transition from Miami to Cleveland the same week…God knew it was best for me to focus on my family. So I will be packing the up truck and driving cross country. With a stop to my favorite magical place on the way. (*hugh smile) I’ll miss you Miami and will never forget my wonderful 9 years in paradise.

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UPDATE: NOMINATE KAREN to co-host with Regis Philbin!

The submission process is over. Thanks to everyone for your positive words, votes and support. I’ll keep you posted on the outcome. *fingers crossed!

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Feel Good: You are in CONTROL sister!

tugawar Feel Good: You are in CONTROL sister!

Do you remember being that young sister who yearned for control and independence? In 1986 when Janet Jackson came out with the song “Control” it was our theme song. I’m all grown up, ready and ABLE to take on the world. Responsibility, relationships, school, work, family…I GOT IT. At that age it appeared so easy to be our “own woman.” Read the rest of this entry »

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90-Day Workout Day 13

Rest-Relax-Renew

Take this day to relax and do something you love. Like read a book, watch a favorite TV show or write in your journal.

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90-Day Workout Day 12

Day 12

Fun Fun Fun! Do any type of cardio that includes relaxation. It can range from walking the dog, taking a yoga or spin class, inviting a friend over to workout with your Wii, rollerblading, pushing the stroller, a run in the park, swimming, bicycle ride, whatever.

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90-Day Workout Day 11

It’s been three days since I’ve restarted my workout and it feels great. Continue to go for it! Be healthy…be HAPPY!

Day 11
10 minutes of warmup Cardio
200 Jumping Jacks- Do them in Segments of 50, take a 30 second break, then repeat until you have done 200.

Ab Targeting
Bicycles 3×15( Lie flat on floor, place your hands behind your head, do elbow to knee crossover, rapidly, until you have done 15 on each side)
Leg Lifts 3×15(Grab onto a stable object, bring legs above head, return to starting position, repeat
Incline Situps 3×10(Do these on an incline bench or tuck your legs under something, come all the way forward, return to starting postion, repeat.

Shoulder Targeting
Seated Dumbell Shoulder Press 3×12
Standing Barbell Shoulder Press 3X10
Lateral Shoulder Raises 3×12

If you don’t know how to do a move, ask someone at the gym, or google a video online.

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90-Day Workout Day 10

Day 10
Rest day…please! I’m pulling out the Wii Fit Plus and doing 30 minutes of cardio! Have you check out Wii Fit Plus? There is NO excuse for NOT workout with your own (in-home) fitness program. Instead of turning on the TV to watch your favorite show, turn on your Wii and get in a workout. Choose from yoga, strength training, cardio and balance games. You will love it. Even if it’s a rainy cold day…you can still get your workout on. Check out the demo.

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90-Day Workout Day 9

workout 232x300 90 Day Workout Day 9Today I’m really not feeling like working out. I want to go home after work and crawl in the bed. But…that’s not going to get me anywhere. Time to pull up my bootstraps and get moving.  Are you gonna GET UP?

Cardio
Jump Rope
Jump for 1minute, rest 1minute (do it 4times, rest for 2min). Repeat all over again until you’ve jumped for 15 minutes.

Treadmill Run
Warmup for 5minutes at 3.0 RPE
Jog 5minutes at 5.0 RPE
Walk 2minutes at 3.5 RPE
Sprint 30 seconds at 6.0 RPE
Walk 1 minute at 3.0 RPE
Sprint 30 seconds at 6.05RPE
Walk 1 minute at 3.5 RPE
Jog 3minutes at 5.0 RPE
Sprint 1 minute at 7.0 RPE
Walk 1 minute at 3.5 RPE
Cooldown 3minutes at 3.0 RPE

Bicep Targeting
Standing barbell curl 3×10
Standing dumbell hammer curl 2×12
Seated alternate dumbell curl 3×8
Concentration curl 3×10

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