The View

Today I was watching The View hot topics segment and something Whoopi said made me have to make a comment. They were talking about how the American Medical Association is all mad because they are showing cigarette packs in a new movie. Whoopi made the comment that what gets her more than that is them showing people in bars, alcohol ads on tv, people drinking and then driving. I feel the exact same way and have always wished someone would say that.

Cigarettes are not the best things in the world, but alcohol is far worse in my opinion. Of course you always have the reply - cigarettes have second hand smoke - yada,yada. If anyone cared to do their homework they would see that alcohol's secondhand effects are far worse than those caused by cigarettes. Drunks drivers are more dangerous than smokers any day.

I think this country has a big problem with focusing too much on smoking because it is cool to hate smokers. It is legalized discrimination. All these smoking bans have legalized segregation again. Think about it because it is scary.

You can justify it however you want. I have read some alarming things about the so-called facts about smoking and second bans smoke. What the media fails to tell you is when these break through studies fall apart. Many of the 'facts' you rely on have actually been disproved. All these bans were brought through on unreliable information. Ignorance is rampant.

I will get off my soap box now. I just wanted to express my feelings about how crazy this country is and that at least one other person, Whoopi, can see that.

Let's Take a Look

Despite the many set backs this week, the lack of will power and the addiction to Pepsi, I have still managed to work my body. As I said, I think exercise is the only thing keeping me from ballooning up and busting my jeans at the seams. I have to think it is having some benefit.

So, let me check in. The Shred ended a couple weeks ago on the 13th. We have already talked about that so let's not open old wounds.

On the 16th I started The Firm with a lot of hassles and bumps in the road. My workout buddy and I have struggled with illness at both our houses which has meant we have not worked out much together. That has not stopped me, though.

I log my exercises everyday - online and offline. I have only missed one day of working out in the past 11 days. That is pretty good considering during the last 2 weeks of the Shred I missed 6. The one day I took off this time was a much needed day of rest. I have decided to not push myself hard core every day. There is a reason for this - I have knee issues and if I keep pushing too hard I fear an injury that will have me sidelined.

I have done circuit training, step aerobics and other cardio. For the past week or so I have been doing a 20 minute strength training workout to target my arms and abs. I love it! But I think I mentioned it before.

I have worked out anywhere from 20 minutes to 85 minutes. I bought some quick workout downloads that run 20 minutes for days when I am sore from The Firm or when I am super busy and need something fast.

I am pretty proud of my workout schedule. I got into a slump there, but I saw the error of my ways and I moved on. I have found out that my workout buddy will be taking off near the end of March and that is when I will start up the Biggest Loser workouts for their 6 week program. I think by doing The Firm I am getting myself well prepared for that. I can't wait.

I am focusing on the positive and trying to make good choices when I eat (and drink) without forcing change on myself. Positive thinking can be great...right?

I'm so Lost

I really can not keep up this week with anything. My kids have been sick and I have been loaded down with work. I am doing good to just keep going.

I have gotten in working out. Not as much as I wanted. I started a new arm and ab workout in addition to my other workouts. It is killer and I love doing it, actually. I like to push myself. I do have to have rest in between, though, because it makes me so sore. I do it every other day. I have done The Firm a couple times and a quick step workout this week, too. I am doing good with my fitness.

I do not even want to talk about my diet. There is none. I have got to get it together or I will never lose weight. I realized that working out is really just keeping me from packing on the pounds. If I didn't work out I probably would have gained a ton of weight these past few months. I really hope I can find a way to kick myself in the butt and just stop drinking Pepsi. Like I've said, food is not my issue. I really do not eat excessively. It is the pepsi that is killing me.

At least I recognize my problem. Now I just have to do something about it.

Trying to Make Amends

I am trying to make up for my fall from grace. I did 75 minutes of cardio today plus some arm and ab work. I felt the need to push myself. It felt good, too. I am a little sore in the arms because I am doing such an advanced level with heavy weights and high reps, but it is a good hurt, you know.

I have been downloading workouts from ExerciseTV too. These are usually no more than 20 minutes. They are cheap too. I can combine a few. i really love their strength training workouts - they seem to push your body. I also love their cardio for a quickie workout in the evening. I know I always talk about them. I wish I could make money doing it -lol. Anyway, it is well worth checking out. I workout using my computer as a monitor more than using my DVD player and TV, so these workouts are perfect for me. You can burn them to a DVD, though, once you buy - legally. I have a new one I am downloaded now - a step aerobic one. Some days all I want is a quick step workout but all the ones I have are 45 minutes or more. This is a 20 minute and it looks fun!

Anyway, just throwing out ExerciseTV again for anyone who hasn't seen me talk about it before. They have free workouts, too. And seriously, I do not get paid to tell you about them - I just love ExerciseTV.tv.

To get more exposure I am thinking about joining some blog contests, so you may start to see some different content - it will still be centered arund losing weight, but you may see recipes for healthy foods, crafts for making new workout gear or something along those lines. It is something I am thinking about doing if I can get a free minute or two.

Better Mood

There is a perk to these The Firm workouts - you can choose a full length or quick workout for each one. I like that I can not use no time for working out because I have many options, from 20 minutes to 55 minutes. I can fit it in no matter what. That is a good thing because I start back to school tomorrow - getting my bachelors :)

As for the eating, I am going to stop trying to change my whole life at once. Diets do not work because they are too much to handle at once. Instead I am opting for working out more and making small changes in my diet. I know I went on and on about how working out really doesn't help you drop weight, but I am at the point now - after about 8 months of steady working out that I have built some great muscle and I would like to keep working on it. My arms and abs would be so hot if I lost the layer of fat over them!

The first few changes I want to focus on are using smaller plates, not eating everything on my plate (these two things were proven to work, check out neversaydiet.com to see the article)and cutting my Pepsi consumption. I tried cutting it down to only three a day, but that only made me really sad. So, with that said I want to try for 6. I know that is a lot but it is actually not very much compared to my usual day. I think 6 is doable. I need to increase my water anyway. I can not wait for warm weather to get here because then I actually crave water and not pepsi, so it would be easy to cut back then. I think that is why I gain over the winter months.

Anyway, that is the plan, man.

Bummed

Not only have I fallen off the wagon, but I am totally bummed. I should probably be banned from Googling. I have been researching losing weight and exercise and diet and all that crap. What I found bummed me out.

Pretty much the unanimous word is that exercising doesn't make you lose weight. I know, seems weird since all you hear is workout, workout, workout. Basically, if you do no exercise at all and just eat right you will lose weight just as well, if not more than someone who is exercising and dieting.

Basically, we are all busting our asses for no reason whatsoever. The real reason to exercise is just to get healthier. Not that it is a bad thing, but for those of us who just want to lose weight, wasting time stressing about exercise seems stupid.

No matter how "healthy" you get from exercising, if you are still fat then you are still unhealthy.

This whole crazy weight loss cycle is really bumming me out. No wonder I am so stressed and the scale has not budged since fall. Yes, you heard it right - no weight loss since September!!! That includes the 3 months I spent obsessing over every calorie and getting one and a half to two hours of cardio exercise per day.

I am about ready to throw in the towel and pronounce losing weight to be impossible.

There are just too many variables and it seems I can not get the right ones to work in my favor. Maybe I am genetically destined to be a fatty. Perhaps I should go right now and throw out all my skinny pants. Maybe I should just face facts.

I know everyone reaches this point in their weight loss journey. I know if I just get my butt in gear that I can get back on track. The true question I have here, though, is what will make me happier?

Living the life I want, enjoying the food I enjoy or being skinny?

I hate the idea of having to count every calorie until I die. I hate that I fear a can of Pepsi. I hate that I keep pulling muscles because I push myself so hard when I work out. I hate that my ass won't get any smaller no matter what I do, but that my boobs have no problem deflating.

AHHHHH!!!!!!!

Losing weight sucks.

Here are some links to prove my point about exercise:
http://consumerist.com/303880/exercise-doesnt-necessarily-make-you-lose-weight

http://www.kuro5hin.org/story/2007/9/25/10120/4942

http://www.nytimes.com/2006/09/12/health/nutrition/12brody.html?ei=5090&pagewanted=all

http://nymag.com/news/sports/38001/

http://www.thefactsaboutfitness.com/articles/aerobicexercise.htm

I Fell Off the Wagon

I probably should not toot my own horn - ever. I fell off the wagon (metaphorically, not literally). I had a bad day with the Pepsi yesterday. I knew I should not have it in the house and if I did only in moderation. I didn't listen to my reasonable inner voice and I got myself in trouble.

I feel so bad. I feel like a puppy who peed on the carpet even though he knew it was wrong, but I just couldn't help myself.

Go ahead and smack me with a rolled up newspaper and rub my nose in some Pepsi (I will not refrain from trying to lick it up, though). I am bad.

Day 2, Start of Day 3

I didn't post yesterday because I simply forgot. It was another successful day of staying under calories and getting in good exercise. On Day 1 I ended up adding in a 40 minute cardio session at night that I think I didn't mention. Yesterday I did the 40 minutes of cardio, too.

I have to tell you about my proudest accomplishment. Day 1 I had 2 Pepsi's. Day 2 I had 4, BUT I learned a valuable lesson. Never, ever go over 3. It is just bad news. Now I know, so I have found my magic number to keep the cravings at bay and to prevent an all out total binge.

I have also learned something about myself. Not that I didn't know the Pepsi was bringing me down, but I realized that I have a good relationship with food. I am not really a bad eater. Generally the calories I actually eat are well within range. My major problem is the pop (pepsi, soda - whatever - for those of you not from the Mid West). If I can control it then I should have no trouble staying within my calorie range. That was kind of a good feeling.

I even learned I can eat at McD's and stay within calorie range. I can eat chocolate. I can eat basically what I want as long as I do not go over that 3 pop a day rule.

I didn't think it was really that simple. Imagine what I could do if one day I could give up pop completely? Maybe one day, but for now I am content with accomplishing 3 a day.

New Week, New Me

I did 2 workouts from The Firm today - a sculpting and a cardio. I only had 2 pepsi's. I am well within my calorie limits. I feel good now. I had a major energy slump around 5pm. I just felt so down and low. I rebounded by exercising, showering and eating dinner. It was good.

Day 1 down.

New Plan

I know I said I was going to try to get fit for free, but my workout bud and I went on a shopping spree and got a new workout. We are doing The Firm cardio weights. We are pumped. It looks fun. I love that there is the option to do a quick 25 minute workout or a longer one. We are going to get pumped up and slim.

We also are doing Slim Fast for our diet. I am also trying to give up pop which will be a challenge for me, but I think I can do it. Forgive any whiny posts I may make in the near future about how I missed my beloved beverage. It will be hard, but I know I can do it.

Here's to health and a slim future!

Fingers Crossed

This is not weight related but it is me related :) I have had my car since March of last year. Ever since I bought it I have noticed a grinding sound when turning right. Recently it has gotten worse. I can hear my brakes grinding and they are pulsating whenever I stop and the car shakes when braking. I took it to the mechanic and he said immediately he knows I need brakes. I am hoping that is all that needs done. He going to do it Wednesday and I hope he finds nothing else when he is down there. Please send me good vibes that my brakes are the only issue going on. I have heard so many other things from people - bearing, cv joint - and scary stories about how my wheel will fall off and I'll crash. I just want it to be the brakes - a pretty cheap fix even with the need for new rotors (yeah, I let it get that bad). I can only imagine how much worse it could be. If it ends up just being brakes then I will throw a happy-happy-joy-joy party. Wish me luck!

A Pet Peeve

I know I am very chatty today. Sorry for that. I have some down time, so I've been thinking a lot.

Right now my pet peeve is getting fit on a budget. As you can see from my previous post, I want to get fit for free. The reason is that I am on a very fixed budget. I don't have room for extra expenses every month. The fitness stuff I have bought has been bought over a period of time and only when I had the extra money.

With that said, I am really tired of hearing about how anyone can afford to eat healthy, yada, yada. The truth, the real truth, is that healthy foods cost more than bad foods. I have noticed that so-called diet on a budget advice is aimed more for those who are used to spending way more than I do at the grocery store every month. I am a budget shopper. I buy budget brands and shop at stores like Save A Lot.

The problem is that when you go searching for help to eat healthy on a budget, the budget they give you is more than what you spend now so it is not really a budget at all.

With that said, I think this is yet another example of why people fail at losing weight. Eating healthy is expensive. There I said it. It is 100% true, too.

Take for example, Mc Donalds. If you eat there for lunch and try to go the healthy route you will spend more, quite a bit more. Of course if you change things up and bring food from home you can probably spend less that way to eat healthy. However, that is not the point.

My point is that we are told to make healthy choices. We are told we do not have to alter everything about how we eat as long as we make good choices. The truth is that to eat healthy and not spend more you have to really go out of your way.

It is frustrating. There has to be a better way for people like me who just can not afford to eat healthy.

Eating has always been my downfall and I am now seeing why. I can not afford it.

It would be great if someone wrote a real eating healthy on a budget article. One that uses the cheap foods I eat.

For example, Hamburger Helper is a simple dinner that is cheap, but it is not the healthiest option. I like it and it works for my budget. So, how do I make it healthier? Can I make it fit in my diet? That is the type of advice I want.

I am going to think on this. I already have ideas, but it is something that needs more thought. There has to be a way that everyone - no matter what their budget - can eat healthy without paying the high price.

Can You Get Fit For Free?

I have been thinking about all the money I have spent on fitness crap. The DVD's and equipment I have are starting to grow into huge piles. I do use the stuff, but many people buy fitness stuff and it ends up just collecting dust.

Part of the reason why I buy so much is because I get bored easily. I like to go from one workout to another and keep changing things up. That means new equipment for each workout.

Anyway, I can not even imagine how much I have spent. I have about 25 different DVD's so there alone I have a nice chunk of change spent. I won't even go into the equipment I have.

I have mentioned ExerciseTV.tv before. It is a great place. Today it sparked an idea about getting fit for free without getting bored.

The thing about free fitness is that many of the suggestions for getting fit for free involve boring stuff, like walking. I am not into that and it is no surprise people fail when they try that route. I want a free workout that is fun.

ExerciseTV has a range of great free workouts. This morning I did a dance workout that was fun and free! So, in the course of trying out new things I am going to do a test to see if I can get fit for free.

I am going to start using ExerciseTV's free full workouts instead of anything I have bought. i want to prove to people that you do not have to spend a thing to get your body looking good. We shall see what happens. You have my current measurements so i will check back in at the beginning of March to let you know what happened. Of course I will be blogging about what I did and letting you know about the workouts I used.

Sleep and Weight Loss

As promised here is an installment in the series about things that hinder weight loss. This is focusing on sleep. The main reason is that I just got the new Glamour and they have a sleep diet in it and that peaked my interest.

Experts have been talking a lot lately about how sleep affects your weight. There has been more talk about how not getting enough sleep can lead to gaining weight, but it is now being found that getting the right amount of sleep every night can actually make you lose weight.

This sleep diet in Glamour says that you can change nothing else about your habits except how you sleep and lose weight – up to 10 pounds in 2 weeks!

The idea behind this is that sleep is very important to the body. It helps your body’s natural processes work correctly and gives them time to ramp up for the next day.

It is suggested that you get 7.5 hours of sleep every night. You should go to bed and get up around the same time every day, even weekends.

I would be curious if this works, but I am not big on getting up at 7 am on the weekends, so I am not going to try it. The whole idea, though, is interesting. I do wonder if as long as you get 7.5 hours of sleep if it really matters when you go to bed or get up. I think that is more of a way to help you ensure you get that amount of sleep. Hmmm…

I knew sleep was important, but didn’t have a clue it could be this important. Think about this the next time you slack on your sleep. You may just be adding to weight loss hassles.

This is It

My whole Shred experience ends today. I have not technically done 30 days due to not being able to team up with my workout buddy, sore muscles and ever other excuse under the sun. However, I think I have learned enough to make an opinion.

I did do all three levels. In the beginning I was pumped. I had heard all these amazing things and was so super excited. I got my butt kicked often by Jillian. This is a good workout, but not the workout for me.

Before doing the Shred I was into really intense workouts that lasted about an hour. Part of what brought me to the Shred was the fact it was a 20 minute workout. I figured no more long sessions would be awesome.

For me the 20 minutes - no matter how intense or whatever - do not work. I have suffered from a loss of motivation and extreme boredom. The Shred made me lose my momentum.

I am not saying this isn't a good workout. I think it would be great for beginners or for someone who is not an ADD as me. I am not good with the same old thing over and over.

Looking back on my experience with this I would say it did not live up to the promises. Maybe since I was not 100% dedicated at the end that is why. I did lose some inches. Here are my final measurements:

Arm-11 3/4
Waist-37
Hips- 45 1/2
Thigh- 24
Calf-14 3/4

Totals Lost:
Arm -1/2
Waist -1
Hip - 1 1/2
Thigh - 2 1/2
Calf - 3/4

I hope my math is correct :) That makes the result of my 30 Day Shred experience equal up a total of 6 1/4 inches lost total.

Not bad, I suppose. I am moving on now and officially saying good bye to the Shred. It's been lovely. Toodles.

This Week is Crap

Despite my new invigorated stance on working out this week has went in the crapper. My workout buddy and I can not seem to get our schedules together. We may not workout tomorrow and we didn't today.

I am planning on getting in a workout tonight. However, with my motivation in the toilet we shall see if that will come to pass. I really hate being this lazy. I am not sure what is wrong with me. Jessica says it is the weather. Maybe that is true.

Something better give so I can get back on schedule. I feel fluffy. Not really fat, but fluffy. That is the best word to describe it. I hate the fluffy feeling, so I have to get my butt in gear.

And the slump continues

Again, no workout today with my workout buddy. I decided against working out tonight because my daughter is sick and it was storming so I didn't know if I could get in a shower. Due to the sickness I won't be working out with my workout buddy tomorrow either.

I decided since no workout today and I get to workout alone tomorrow that tomorrow I am trying out my Biggest Loser DVDs. I am going to do Level 1 for both the cardio and strength training. Total that is about 40 minutes, I think. I have heard they are great.

Besides this 30 Day Shred thing is so boring. I think it is what has me down and not wanting to work out. I dread the shred - not because it is too hard. The last time we did it, looking back, it was not something I struggled too hard to get through. I was talking the whole time - chattering, not just a few breathless words. I think that is a sign that I have mastered the shred. Anyway, we will finish it off on Friday and be done. I can live with one more day, but tomorrow I am doing something different -lol.

Today's Shred

Did the shred today. It didn't suck. I think it may finally be getting easier. After last night's step workout, though, anything is a breeze.

Tomorrow's workout is in limbo because the kids have a delay and my workout buddy has to work tonight, so if she is not dog tired then we will workout in the morning. Otherwise I am on my own. I will have to get something in some time tomorrow. Probably the Shred tomorrow night.

Only 3 more days of this to go!!!

No Shred but I Still Got my Butt Kicked

I didn't have my normal workout this morning again. Due to the fact I haven't worked out since Thursday I decided I needed something a bit more than the Shred today. I did 45 minutes of high impact step aerobics and circuit training. It kicked my butt and I loved it!

I think while the Shred is hard it is not nearly long enough to make me appreciate it. I like those long workouts that really push me to my limits and leave me feeling invigorated.

I think I found why I have a lack of motivation. Thank goodness this is the last week of the Shred. I don't think I could manage another week of the boredom.

Starting next week we should be moving back into tae bo. However, that is subject to change. It could end up being dance aerobics and step instead. We shall see.

I just want to make it through this week and be done with the Shred. It has been a nice workout but it is just not enough for me.

Hard at Work

I have been working all day on audio workouts. I hate being tied down to a tv or my computer when I want to work out. I took some of the workout dvds I have and turned them into audio workouts. It involved a lot of work because since the workouts are designed to be visual the instructors do not always say exactly what they are doing.

Anyway, I had to add some audio in myself. It was fun, though. I like audio editing. Now I have a few different audio workouts to do. Our workout plan once summer hits is to be outside as much as possible. I think audio workouts will help us out.

Just wanted to share.

That Blah Feeling

I've mentioned that I have been feeling a major lack of motivation lately. It seems to be getting worse and I am trying to find a way to come out of it. I am not even sure what happened. I was so motivated and working hard. In November and December I was on role, but then January just seemed to kill that energy.

Now I feel horrible. Do you ever get the feeling like you are just huge? I mean, I feel fat. Feeling fat makes me feel like I can not move my body. That zaps my motivation and I end up skipping workouts.

I am going to try to just push myself back into the groove. I have set up plans for the next few months and set goals for myself in the hopes this will get me moving again.

This month I plan on doing the treadmill for 45 minutes every day starting today. I also will do my morning workout. When I do not get in the morning workout I will add a short strength training workout in before the treadmill. Hopefully just having a plan will help me out.

I have a major goal to reach by summer because I will not look like a bloating marshmallow at the pool this year! Size 10 pants here I come!

More About Today

No workout today. I started to do the Biggest Loser workout but my knee was killing me so I figured it needed a day of rest. Lunges kill my knees and I have been doing them a lot lately.

Anyway, I decided to go to ExerciseTV.tv to check out what they have going on. It is my favorite place to go for short workouts. There is a lot of free content there which is cool because I love free things. Right now they offer a Jillian pack where you get 15 mini workouts. If you put them all together it is over 45 minutes. I am downloading them as we speak. I recommend checking it out if you want to find free workouts to do from your computer. Most of them you can not download, but they offer them from their site and it is quick to load. They offer a lot of variety, too.

I also joined their current challenge where I got a free workout and will continue to get free workouts every day. It comes with a whole plan, too. You get a diet and exercise guide. All for free!

I just wanted to share what I did end up doing today and my big finds.

No Shred Today

I am not sure why but my morning workout was cancelled. I am not completely sure what I am going to do today. I think a day off from the Shred sounds great and without my workout buddy pushing me I think I will skip it.

I am suffering from severe lack of motivation. I am not sure what is up. A few months ago I was working out about 80 minutes to 2 hours everyday with no problem. Now just a 20 minute workout seems to be an inconvenience.

I go through these ups and downs for some reason. I know I need to get my butt moving. I don not have anything else to do really. I have a short work day today with only a couple things to do, so it is not about time at all.

I just can not get myself going. I can not compel myself to put in a dvd and get moving. I hate it when working out is a fight. I like it when my motivation is soaring and I am looking forward to doing something.

I guess I have some work to do in the motivation department.

Day 4, Level 3

Did day 4. Not much to say about it. It was okay. I would not say it was as difficult. I actually felt it was a tiny bit easier, but I am afraid to say that and then have it kick my butt again tomorrow.

I have been preoccupied with work and other things today, so I didn't really reflect upon my workout as I usually do. Sorry to be so vague.

Day 3, Level 3

We didn't take our usual Wednesday break. We actually did level 3 today. We did an afternoon workout which I really hate. I am full from lunch and it makes me feel sick when I workout. I like working out with an empty belly to be honest.

Anyway, it was the same horrible hell it has been. Level 3 is not getting any easier folks. I sure hope by this time next week that I will be sailing through it. That cardio is still kicking my butt, but it is not really the cardio, it is my arms from using the weights. My arms get burnt out too fast. I hope that improves.

I did the lunges good and the push ups and even the plank position exercises. The abs are still a but sore, but I managed. In fact, the ab work was the easiest part.

Overall, I can say it is not as hard as day 1, but I have a long, long way to go before I say I've mastered it. I just keep telling myself only 2 more days in this week. That gets me through -lol.

Day 2 Level 3 - Holy Crap!

To begin with I was so sore I could hardly move. We decided to do it anyway because we are just troopers. My abs hurt so bad that just sitting is painful - just to let you know the severity of this. So, we started doing level 3 and it killed me again. I was screaming, literally, the whole time because of the pain. We really should have took a break. We are thinking tomorrow may have to be a day off because my abs hurt and Amy is pretty much sore all over. We half did the workout today anyway. Not much effort went into it, but we still broke a sweat. I just did not fully engage in the actions like I usually do.

So, level 3 may not seem too hard when you actually do it, but the after effects are killer.

Level 3 Day 1

Kicked my butt. We worked out in the afternoon instead of the morning today and I think that had an impact. I had a full tummy and was hitting the afternoon slump so my energy was gone. I am sure tomorrow will be better. That is if I can do it -lol. My stomach muscles are a bit sore. Everything else seems fine, though. Overall I think this level will go pretty smooth - or at least I hope it will.

Okay, had to add on. I want to put some specific things in here and not just say it kicked my butt. I did pretty good through circuit 1. None of those moves really was too much. It was circuit 2 that killed me. The cardio segment with the weights was awful. My arms felt like they were going to fall off. I literally could not move my arms and kept having to take breaks - and I am usually not a quitter. I usually push through but my arms were just worn out. Other than that the rest was not too bad. I handled all the other things just fine. Had to use the beginner pose for the strength training segment in circuit 3 because my arms would not hold me up after the cardio. I may be thinking of the wrong segment, but it is the one where you hold the plank, do a row and then lift your leg. I think that is the strength for circuit 3. Anyway, that is the break down of specific things about this level that kicked my butt.