It's been too long....again. Oh, I think I said that in the last post I made---almost a month ago.
Well, what's happened since....
I finished the 30 day Shred program! HOORAY! It was very hard, but definitely worked well. It's the kind of workout that I wish I had all the equipment for in a basement home gym. It was hard to do at the gym sometimes with how you moved from one exercise to the next--NO BREAKS--to only a 30 second break between circuits. It was hard to navigate around people, machines, and come up with a quick plan B if a particular piece of equipment was in use. Not to mention--I always seemed to be in the way of the personal trainers that were working with their clients. Jillian should have just come to me--she would have scared people off from getting in the way AND helped get me in top shape.
Since then...I've started boxing 2 nights a week! It's been great. I started March 30, but I've only been able to go to 4 of the 6 classes. I don't anticipate missing any other classes, except for the next Union meeting---I missed for that before and the NCAA men's bball game.
So, boxing is Monday and Wednesday night from 7:30-9. I should describe this in more detail in another post---but it definitely works the upper body!
My plan for the next few weeks is what I'll lay out now and then give more detail later (I'm still trying to figure out for sure what I want to do with lifting).
Monday--am pilates class, pm boxing (I'll probably add in some assisted pull-ups)
Tuesday--cardio--some slow cardio and finish with HIIT cardio
Wednesday--am weights--focus on legs, shoulders, pm boxing
Thursday--cardio--HIIT cardio (will sub with running outside when weather improves)
Friday--am weights--full body
Saturday--light cardio, pilates class
Sunday--off
Alright, that's it for now....I'm searching the net for good weight programs. I'm still trying to get "shredded" as Jillian says, but I'm definitely coming along. I think, in part, I have my lovely genetics to love and loathe. I will likely stay pretty narrow throughout life, however, this also makes gaining muscle a challenge. I also like to bulk up in the thigh area--the first place for fat AND muscle to go, they seem to replace the other.....anyway, it's annoying me because I just want my jeans to fit the same all the time.
Sunday, April 19, 2009
Friday, March 20, 2009
the stress test
oy. so much for getting back to writing everyday!
oh well, i do try.
anyway, i've now felt either stressed, tired, or dysthymic now for about 3 weeks. yikes. i actually didn't think it was 3 weeks long--but my husband told me he had been keeping track. (a whole other issue is why he didn't clue me in on this after a few days of it.....he's patient!)
i think anyone that works with people who've experienced significant trauma know how secondary trauma can affect the practitioner. being new to this field, however, it is not always easy for me to recognize when this is happening. AND, my poor husband and friends, not being in this field, have not a clue why i sometimes just get to feeling down.
it all comes back to self-care.....which is fitness for me. it's no coincidence that i embarked on some serious weight training after starting this job. i just got out of grad school, passed my licensure exam, and now.....feeling what it's like to be a counselor to refugee children full time. it's hard. i've wanted to do a blog for a long time about global crises, humanitarian aid and disasters, and trauma. until i get my stuff together though (meaning, get used to taking good care of myself first), i won't be doing that blog. this one is part of my self-care plan.
so, back to it. fitness. it's been a pretty good week. in a weird way, it was the first time i felt like the workouts were getting....not easy, but not impossible. up until this week, the workouts felt just about impossible. this week, i struggled to do that half crow push-ups, but like the scorpion ones week prior, i did as many good ones as i could. it's always ok when you do your best.
tomorrow is kickboxing AND i hope to write a better update about the week and my fitness gains. this week has started to feel like a turning point and i need to document it. like---hello! i can do 6 unassisted dips in the middle of a workout. i wonder how many i can do when i'm not tired now. perhaps i will need to implement the fitness test like in my college days......i'm sensing a midterm coming up.
oh well, i do try.
anyway, i've now felt either stressed, tired, or dysthymic now for about 3 weeks. yikes. i actually didn't think it was 3 weeks long--but my husband told me he had been keeping track. (a whole other issue is why he didn't clue me in on this after a few days of it.....he's patient!)
i think anyone that works with people who've experienced significant trauma know how secondary trauma can affect the practitioner. being new to this field, however, it is not always easy for me to recognize when this is happening. AND, my poor husband and friends, not being in this field, have not a clue why i sometimes just get to feeling down.
it all comes back to self-care.....which is fitness for me. it's no coincidence that i embarked on some serious weight training after starting this job. i just got out of grad school, passed my licensure exam, and now.....feeling what it's like to be a counselor to refugee children full time. it's hard. i've wanted to do a blog for a long time about global crises, humanitarian aid and disasters, and trauma. until i get my stuff together though (meaning, get used to taking good care of myself first), i won't be doing that blog. this one is part of my self-care plan.
so, back to it. fitness. it's been a pretty good week. in a weird way, it was the first time i felt like the workouts were getting....not easy, but not impossible. up until this week, the workouts felt just about impossible. this week, i struggled to do that half crow push-ups, but like the scorpion ones week prior, i did as many good ones as i could. it's always ok when you do your best.
tomorrow is kickboxing AND i hope to write a better update about the week and my fitness gains. this week has started to feel like a turning point and i need to document it. like---hello! i can do 6 unassisted dips in the middle of a workout. i wonder how many i can do when i'm not tired now. perhaps i will need to implement the fitness test like in my college days......i'm sensing a midterm coming up.
Saturday, March 14, 2009
day 13
oh jillian. you like to destroy my body. or, are you building it up again brick by brick. rather, muscle, tissue, muscle?
hmm...i do ponder this. i have been SO tired lately. part of that is my job. it's been stressing me out in ways that i find myself either eating lunch of the run, craving mad sugar stressed to the opposite end of wanting to sleep away the day. not good when this workout plan requires so much dedication to follow.
i'm getting better. i just need to sleep more. as my husband pointed out, i'm hitting the weights harder than i have in a few years. this requires more sleep. when i first starting training for the marathon, i was tired ALL THE TIME. well, especially after those saturday runs. i would schedule 1-2 hour naps after those runs. clear the calendar. i need a recovery nap.
naturally, it makes sense that i'm tired. my body is adjusting to ridiculous things like scorpion push-ups, weight circuits with ZERO breaks, incline sprints on the treadmill, and jumping squats (do til failure........i imagine if jillian were yelling in my ear, i could squeeze out a few more...but seriously, she already kills me enough)
i regret i never took my before photo. however, i've come to the conclusion that any photo of me from the past 2 years will be sufficient. i didn't even go to the beach last summer, so i'll just use something from maui to compare at the end of this. i'm not sure anything will be noticeable....which is why i have this blog. i need to track my strength gains here and reflect on them later.
so....it's hard on me right now. i CANNOT do all 20 scorpion push ups for the two sets. but, i CAN do 10 good ones each set and i think i just need to take what i can do well. i'm convinced these push-ups will show up again later in the 30 day plan. i'll compare it then.
OH. and announcement. to myself. ha.
i'm taking boxing classes starting March 30! there's a class for 2 days/wk for 90 minutes at the Park District here. It's 3/30- 6/3...and drumroll.....only $28! I can't believe it. let's face it--the class could totally blow, BUT i will still get to hit something afterwork. i fantasize about this. i want to be able to know i can throw a good punch if anyone ever were to mess with me. i often think about this as i walk home after work, angry at the injustices in the world, and in my encounters with interesting people that live in the Uptown neighborhood.
anyway...that's the update. i need to get back to writing on here everyday. it's so self-indulgent---in a way i desperately need.
hmm...i do ponder this. i have been SO tired lately. part of that is my job. it's been stressing me out in ways that i find myself either eating lunch of the run, craving mad sugar stressed to the opposite end of wanting to sleep away the day. not good when this workout plan requires so much dedication to follow.
i'm getting better. i just need to sleep more. as my husband pointed out, i'm hitting the weights harder than i have in a few years. this requires more sleep. when i first starting training for the marathon, i was tired ALL THE TIME. well, especially after those saturday runs. i would schedule 1-2 hour naps after those runs. clear the calendar. i need a recovery nap.
naturally, it makes sense that i'm tired. my body is adjusting to ridiculous things like scorpion push-ups, weight circuits with ZERO breaks, incline sprints on the treadmill, and jumping squats (do til failure........i imagine if jillian were yelling in my ear, i could squeeze out a few more...but seriously, she already kills me enough)
i regret i never took my before photo. however, i've come to the conclusion that any photo of me from the past 2 years will be sufficient. i didn't even go to the beach last summer, so i'll just use something from maui to compare at the end of this. i'm not sure anything will be noticeable....which is why i have this blog. i need to track my strength gains here and reflect on them later.
so....it's hard on me right now. i CANNOT do all 20 scorpion push ups for the two sets. but, i CAN do 10 good ones each set and i think i just need to take what i can do well. i'm convinced these push-ups will show up again later in the 30 day plan. i'll compare it then.
OH. and announcement. to myself. ha.
i'm taking boxing classes starting March 30! there's a class for 2 days/wk for 90 minutes at the Park District here. It's 3/30- 6/3...and drumroll.....only $28! I can't believe it. let's face it--the class could totally blow, BUT i will still get to hit something afterwork. i fantasize about this. i want to be able to know i can throw a good punch if anyone ever were to mess with me. i often think about this as i walk home after work, angry at the injustices in the world, and in my encounters with interesting people that live in the Uptown neighborhood.
anyway...that's the update. i need to get back to writing on here everyday. it's so self-indulgent---in a way i desperately need.
Tuesday, February 24, 2009
week 6--i think
ok, so it's really week 7---but last week was me getting back in to things and not posting about it. let's just suffice it to say that i'm lucky i didn't lose any muscle, i just didn't gain. on some exercises, i felt about the same as before--sufficiently tired, but not any significant soreness later. however, there were a few exercises that i felt like being a wuss and decreasing weight. i triumphed anyway.
Now, week 7. Yesterday was a regularly scheduled weight day. I didn't have as much time, so I didn't get to do cardio after. To my regular routine, I added reverse lunges with a kick for 3 sets to alternate with my swiss ball sit ups.
Today was cardio day. I was having mad cramps and just when I thought they were too intense (at 6:50am !!!!!), I made the decision that endorphins make you feel better and even if I just walked on a treadmill for 20 minutes, it was better than nothing--worth a shot. So I did. I don't know if endorphins kicked in or it was just a brief moment of cramping, but I was on the elliptical to warm up and able to do a 20 minute sprint/jog routine on incline. Afterward, I did pike ups on the swiss ball and had to call it a day (I had an early training to get to at work).
So. I'm having a pretty good week so far. The first 2-3 weeks on this new routine gave me false hope of the extra cardio I'd be able to do. For whatever reason, I was able to wake up earlier during those weeks and put in more time. It felt great. Now, I'm lucky to get in any cardio after weights and more than 30 minutes on cardio days (active time--not stretching and changing). Am I disappointed? Yes and no. No, because I know that I shouldn't be. And yes....because I do love how I feel after a good cardio session--sweaty, light, like I could run just about anybody down.
And to quickly recap being back in my cardio kick blast class---awesome! Oh, how I love that class. I got to the gym to warm up a bit and do some spot weights. I used to do a few select ab and other spot exercises after the class and realized that I could probably lift more weight (lb-wise) and still exert the same effort in the class (weights before cardio!). It really worked out well. I got a light sweat going so that the transition to class was good, and I was able to do some small movement exercises that I don't get to during the week. For example, I did lateral raises, the ab bench, lat pull downs, and push-ups. It was really great!
Lastly, I added a new thing to Saturdays---100 push-up challenge. I did 10 sets of 10 on Saturday. I left the gym having done 50, got home and quickly did 10. I then dispersed the other 40 out through the afternoon. It was awesome because it's a great bodyweight exercise and an area I feel I have really improved. I want to make the sets bigger each week. This week.....let's make it 10 sets of 12!
Now, week 7. Yesterday was a regularly scheduled weight day. I didn't have as much time, so I didn't get to do cardio after. To my regular routine, I added reverse lunges with a kick for 3 sets to alternate with my swiss ball sit ups.
Today was cardio day. I was having mad cramps and just when I thought they were too intense (at 6:50am !!!!!), I made the decision that endorphins make you feel better and even if I just walked on a treadmill for 20 minutes, it was better than nothing--worth a shot. So I did. I don't know if endorphins kicked in or it was just a brief moment of cramping, but I was on the elliptical to warm up and able to do a 20 minute sprint/jog routine on incline. Afterward, I did pike ups on the swiss ball and had to call it a day (I had an early training to get to at work).
So. I'm having a pretty good week so far. The first 2-3 weeks on this new routine gave me false hope of the extra cardio I'd be able to do. For whatever reason, I was able to wake up earlier during those weeks and put in more time. It felt great. Now, I'm lucky to get in any cardio after weights and more than 30 minutes on cardio days (active time--not stretching and changing). Am I disappointed? Yes and no. No, because I know that I shouldn't be. And yes....because I do love how I feel after a good cardio session--sweaty, light, like I could run just about anybody down.
And to quickly recap being back in my cardio kick blast class---awesome! Oh, how I love that class. I got to the gym to warm up a bit and do some spot weights. I used to do a few select ab and other spot exercises after the class and realized that I could probably lift more weight (lb-wise) and still exert the same effort in the class (weights before cardio!). It really worked out well. I got a light sweat going so that the transition to class was good, and I was able to do some small movement exercises that I don't get to during the week. For example, I did lateral raises, the ab bench, lat pull downs, and push-ups. It was really great!
Lastly, I added a new thing to Saturdays---100 push-up challenge. I did 10 sets of 10 on Saturday. I left the gym having done 50, got home and quickly did 10. I then dispersed the other 40 out through the afternoon. It was awesome because it's a great bodyweight exercise and an area I feel I have really improved. I want to make the sets bigger each week. This week.....let's make it 10 sets of 12!
Monday, February 16, 2009
a week off. yikes
A day off became a week off...well, mostly off.
I was sick all week. Today, I was finally diagnosed---sinus infection. Thank the Lord for that too because I was about to go crazy. This was no measly cold, no it was a severe cold that turned and attacked my sinuses. So, at least I have an antibiotic and nasal spray.
I did workout Friday, Saturday, and Sunday. But in small amounts. I did the elliptical on Friday at a moderate pace (I was afraid I'd start hacking. seriously, why do i do this to myself when i'm sick?), on Saturday I missed my fave class :(, but I did my regular lifting routine reserved for Mondays. It went pretty well, especially since I generally feel better in the mornings and get progressively worse. I didn't follow it up with cardio--that was just too much, and I was already pushing things. On Sunday, I jogged about 4 miles and then came home and scolded myself. Today, I learned my lesson--and went to the doctor.
I'll probably workout tomorrow and do my Wednesday weight routine and try a real cardio day Wednesday.
Anyway, I don't think my working out really hurt my body, but I did feel pretty ridiculous at the gym, trying to hide in the corner to blow my nose or sneak in a throat lozenge. After a few days of nothing but laying in bed, however, I was missing my endorphin highs and daily alone time with the other sweaty faces.
I'll update later this week. It may have been a good thing too to take a few days off from my workouts. I've heard about other people who do an 8 or 9 week program where they go light or take off completely their 4th or 5th week and then come back hard. As soon as I'm ready, I can assure you that I'll be oming back strong!
I was sick all week. Today, I was finally diagnosed---sinus infection. Thank the Lord for that too because I was about to go crazy. This was no measly cold, no it was a severe cold that turned and attacked my sinuses. So, at least I have an antibiotic and nasal spray.
I did workout Friday, Saturday, and Sunday. But in small amounts. I did the elliptical on Friday at a moderate pace (I was afraid I'd start hacking. seriously, why do i do this to myself when i'm sick?), on Saturday I missed my fave class :(, but I did my regular lifting routine reserved for Mondays. It went pretty well, especially since I generally feel better in the mornings and get progressively worse. I didn't follow it up with cardio--that was just too much, and I was already pushing things. On Sunday, I jogged about 4 miles and then came home and scolded myself. Today, I learned my lesson--and went to the doctor.
I'll probably workout tomorrow and do my Wednesday weight routine and try a real cardio day Wednesday.
Anyway, I don't think my working out really hurt my body, but I did feel pretty ridiculous at the gym, trying to hide in the corner to blow my nose or sneak in a throat lozenge. After a few days of nothing but laying in bed, however, I was missing my endorphin highs and daily alone time with the other sweaty faces.
I'll update later this week. It may have been a good thing too to take a few days off from my workouts. I've heard about other people who do an 8 or 9 week program where they go light or take off completely their 4th or 5th week and then come back hard. As soon as I'm ready, I can assure you that I'll be oming back strong!
Monday, February 9, 2009
a day off
I am sick. I started to feel it creep on Saturday--I was just not my usual perky self during the cardio kickboxing class. Indeed, I finished the class, but I could feel the tightness in my chest.
Sunday. A nice long day of rest and rest I did. I sat around all day. Last night, I was really starting to think this may last me a few days--my first thought, ah, I'm going to miss at least 1 workout!
Today I left work early, so definitely no workout. I have no idea about tomorrow. It's cardio. It's supposed to hit low 60s--unheard of for Chicago February! I must run outside. I must. sneeze.
I believe the general rule of thumb is that above the neck---workout if you can/used to it, below the neck, stay in bed. hmmm...what about my chest? frown.
We'll see how it goes. Tonight the husband is making me some soup and we're watching Horton Hears a Who! Oh, I'm a three year old child when I get sick.
Anyway.....I'll be back in to the plan later this week.
Sunday. A nice long day of rest and rest I did. I sat around all day. Last night, I was really starting to think this may last me a few days--my first thought, ah, I'm going to miss at least 1 workout!
Today I left work early, so definitely no workout. I have no idea about tomorrow. It's cardio. It's supposed to hit low 60s--unheard of for Chicago February! I must run outside. I must. sneeze.
I believe the general rule of thumb is that above the neck---workout if you can/used to it, below the neck, stay in bed. hmmm...what about my chest? frown.
We'll see how it goes. Tonight the husband is making me some soup and we're watching Horton Hears a Who! Oh, I'm a three year old child when I get sick.
Anyway.....I'll be back in to the plan later this week.
Friday, February 6, 2009
the wrap up
just wanted to post about my weight wrap up for the week. i improved slightly on a few exercises--yeah!
Workout #2 (Day Two) Exercises
Dips: 12, 10, 9
Cable Rows: 70?
Seated Dumbbell Shoulder Presses: 2x 20lbs 1x25lbs
Barbell or Dumbbell Deadlifts: 70lbs
Smith Machine Standing Calf Raises: I actually did seated calf raises since I did Smith on Monday---so, I put a 25 on there + my body weight apparently. that contraption is weird!
(Optional) Dumbbell Hammer Curls: 15lbs (oh i wish there were 18lb dumbbells there!)
(Optional) Overhead Seated Dumbbell Tricep Press: 25lbs
Hanging Leg Raises/Roman Chair (Abs): 3x 20
I also did lunges with a 25lb bar 10 on each side for 3 reps. I finished my workout by walking on the treadmill at a very steep incline for 20 minutes. I progressed up to a 10 on incline and walked at 4 miles/hr.
Workout #3 (Day Three) Exercises
Dumbbell Chest Press I did 1x20lbs and 2x25. I definitely could have done all three at 25, but discovered this too late.
Bent Over Dumbbell Rows 3x 20lbs
Upright Rows (Dumbbell or Barbell): 3x 40lb barbell
Lying Leg Press: started with 90lbs, added 10, and then 10 more
Seated Calf Press (Performed on Leg Press Machine): I did same weights as the leg press
(Optional) Reverse Bicep Curls (Palms down): 6, 7, and 8 lbs. these are still awkward
(Optional) Lying Tricep Dumbbell Extensions (”Skullcrushers”): 3x 35lbs
V-Crunches/Jack-Knife Sit Up (Abs): 3x 20lbs
I also did 3x 20 hamstring pull ups on a bench ( i don't know the real name, but they work your hamstrings and butt)
I finished by running with speed intervals on the treadmill for 20 minutes. It's so awesome how you can program the treadmill to two different speeds and do intervals! I also varied the incline. It was surprising how I didn't hate running on the treadmill today. I think it's because I haven't done it in so long and I miss running---but I'll keep that in mind as I continue to vary my cardio.
Tomorrow is cardio kickboxing! yeah! I missed last week. I hope they have new combos so that I can be a little lost tomorrow. I enjoy learning new routines. It's also supposed to be close to 50 degrees here tomorrow. Heat wave! ha. chicago sucks in the winter and I'm taking this as a sign to be outside ALL DAY! we'll see....
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