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!
Tuesday, February 24, 2009
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....
Thursday, February 5, 2009
oh joys!
It's working, it's working!
Ha. Ok, so today is what I'd call a good day for me--fitness wise. Sadly, I really mean in terms that I looked in the mirror today and felt like my new training program may be paying off.
I took a quiz the other day from one of my fave blogs to follow, The Great Fitness Experiment. Lovely Charlotte asked us to tell whether we work out for vanity, for peak physical fitness, or a combo (she had several options, but that's the jist). I had a hard time choosing. I clearly enjoy all physical activities. I know I would do them even if I was told that I will look the same forever no matter what. However, I also workout because I AM seeking peak physical form as well. Ok, my personal idea of peak form. So, it was nice to finally look in the mirror today and feel like all the hours I've put in are paying off. My entire body just looked a little stronger today. I'm sure if I asked my husband or a friend, they'd have no idea, but I thought it and it's worth writing about. I want to remember these moments.
I don't know if this is just a female thing or just has to do with lower self-esteem moments, but I wouldn't be surprised at all if I woke up tomorrow and thought differently. It's funny how that happens. I'd say I'm a very well-adjusted person. (You'd hope so considering I'm a counselor) But seriously, I'm pretty positive, yet realistic. Sometimes my realism can come off sounding negative to some people but I don't like sugar coating---especially to myself. When it comes to my body, however, I recognize that while most days I think I'm honest, things do also change with my mood. If I'm in a bad mood, I know pretty much everything I look at is going to seem bad. That is, at least when I'm in a real downswing. SO. Today I wanted to put it out there that I feel really GOOD about the effort I'm putting in to this program and the care I'm taking to eat in a way that's healthy and right for my lifestyle.
The best moment of the day: I was sitting in my supervisor's office for clinical supervision and I thought, "I feel great right now. I have so much energy, I feel focused, and my body feels strong! I'm sitting up straight and I'm being pro-active in getting the things that normally stress me out done. I wonder if I'll start feeling like this most of the time!" It was strange, really. I just felt so good. Not that I don't normally feel pretty good, but I just felt so strong--like I could do my job really well in that moment because I have been so mindful lately of what we counselors call "self-care". (ok, I realize anyone can use that term, but it takes on a special meaning with trauma workers)
Lastly--my workout today was Cardio Express cd. I couldn't get myself to run the treadmill....yet. So, I did the 55 min. tae bo thing. It was great! More tomorrow on stats from Wednesday and for Friday.
Ha. Ok, so today is what I'd call a good day for me--fitness wise. Sadly, I really mean in terms that I looked in the mirror today and felt like my new training program may be paying off.
I took a quiz the other day from one of my fave blogs to follow, The Great Fitness Experiment. Lovely Charlotte asked us to tell whether we work out for vanity, for peak physical fitness, or a combo (she had several options, but that's the jist). I had a hard time choosing. I clearly enjoy all physical activities. I know I would do them even if I was told that I will look the same forever no matter what. However, I also workout because I AM seeking peak physical form as well. Ok, my personal idea of peak form. So, it was nice to finally look in the mirror today and feel like all the hours I've put in are paying off. My entire body just looked a little stronger today. I'm sure if I asked my husband or a friend, they'd have no idea, but I thought it and it's worth writing about. I want to remember these moments.
I don't know if this is just a female thing or just has to do with lower self-esteem moments, but I wouldn't be surprised at all if I woke up tomorrow and thought differently. It's funny how that happens. I'd say I'm a very well-adjusted person. (You'd hope so considering I'm a counselor) But seriously, I'm pretty positive, yet realistic. Sometimes my realism can come off sounding negative to some people but I don't like sugar coating---especially to myself. When it comes to my body, however, I recognize that while most days I think I'm honest, things do also change with my mood. If I'm in a bad mood, I know pretty much everything I look at is going to seem bad. That is, at least when I'm in a real downswing. SO. Today I wanted to put it out there that I feel really GOOD about the effort I'm putting in to this program and the care I'm taking to eat in a way that's healthy and right for my lifestyle.
The best moment of the day: I was sitting in my supervisor's office for clinical supervision and I thought, "I feel great right now. I have so much energy, I feel focused, and my body feels strong! I'm sitting up straight and I'm being pro-active in getting the things that normally stress me out done. I wonder if I'll start feeling like this most of the time!" It was strange, really. I just felt so good. Not that I don't normally feel pretty good, but I just felt so strong--like I could do my job really well in that moment because I have been so mindful lately of what we counselors call "self-care". (ok, I realize anyone can use that term, but it takes on a special meaning with trauma workers)
Lastly--my workout today was Cardio Express cd. I couldn't get myself to run the treadmill....yet. So, I did the 55 min. tae bo thing. It was great! More tomorrow on stats from Wednesday and for Friday.
Tuesday, February 3, 2009
week 5....already!?
One thing seems very clear to me as I enter this 5th week of weight training....I will not truly accomplish my fitness goals until I get the nutrition thing under control. Oh, I'm close-ish. I'm definitely not failing. However, I did eat an absurd amount of popcorn last night and couldn't seem to stop myself. I know, it's just popcorn. And, I'm lucky it was just popcorn last night. But, it disturbs me because it was eating for the reason of being tired (keep the blood sugar elevated!) and stressed (keep that cortisol flowin' to the belly).
Ah. So, what to do? I don't really know. The reasons I eat the things I do seem to be a function of my stress level, energy, and planning. There will be 2 straight weeks where I will have amazing will power and come home to cook something new and exciting each night---only to be followed by the same amount of time where all I want are my "easy" foods to fall back on: dried fruit and nuts, babybel cheese and Kashi crackers, veggies and hummus---basically all snack foods, but do not constitute good meals. Oh yeah, plus I eat a LOT of dried fruit and nuts. I kind of want to rip the serving information off the back because I do not come close and this saddens me. Anyway, I have no idea what to do, what exactly is out of whack. I mean, is it really just sugar? It seems like this is too simple an option. If I cut out sugar, does that mean I'd replace it with lean protein, fruits, and veggies? I'm not so sure.....I'm a definite carbohydrate junkie.
Alright. I'll halt the nutrition stuff for now since I have no idea what to do.
Today was cardio day and it was a hard one. I went to the gym because I didn't want to wake up husband with all the jumping (tae bo). I was tired though and it did not make for the most inspired workout. I did some elliptical and then the stair stepper. I think that I only want to do the stairstepper now after my strength workouts--I don't want this to get old too soon.
For weights yesterday, I did alright. Sunday was not the best day for me in terms of eating well. I made a super healthy bean dip to snack on during the Super Bowl, but it was like I ate a bunch of snacks for dinner and didn't leave me much energy to improve my pull-ups.....
(again with the nutrition link!)
I'm looking forward to lifting tomorrow. I need to hit those weights hard and be proud of my workout. It makes a big difference when I get up and really give myself a good workout. I feel really great all day that I just made some progress and this propels me to make smart decisions.
I'll post tomorrow with my weight routine update.
Ah. So, what to do? I don't really know. The reasons I eat the things I do seem to be a function of my stress level, energy, and planning. There will be 2 straight weeks where I will have amazing will power and come home to cook something new and exciting each night---only to be followed by the same amount of time where all I want are my "easy" foods to fall back on: dried fruit and nuts, babybel cheese and Kashi crackers, veggies and hummus---basically all snack foods, but do not constitute good meals. Oh yeah, plus I eat a LOT of dried fruit and nuts. I kind of want to rip the serving information off the back because I do not come close and this saddens me. Anyway, I have no idea what to do, what exactly is out of whack. I mean, is it really just sugar? It seems like this is too simple an option. If I cut out sugar, does that mean I'd replace it with lean protein, fruits, and veggies? I'm not so sure.....I'm a definite carbohydrate junkie.
Alright. I'll halt the nutrition stuff for now since I have no idea what to do.
Today was cardio day and it was a hard one. I went to the gym because I didn't want to wake up husband with all the jumping (tae bo). I was tired though and it did not make for the most inspired workout. I did some elliptical and then the stair stepper. I think that I only want to do the stairstepper now after my strength workouts--I don't want this to get old too soon.
For weights yesterday, I did alright. Sunday was not the best day for me in terms of eating well. I made a super healthy bean dip to snack on during the Super Bowl, but it was like I ate a bunch of snacks for dinner and didn't leave me much energy to improve my pull-ups.....
(again with the nutrition link!)
I'm looking forward to lifting tomorrow. I need to hit those weights hard and be proud of my workout. It makes a big difference when I get up and really give myself a good workout. I feel really great all day that I just made some progress and this propels me to make smart decisions.
I'll post tomorrow with my weight routine update.
Sunday, February 1, 2009
week 4 ends!
Week 4 is over.
Yesterday, I got home and felt exhausted. I did not let this get me out of a workout, however. I got all dressed up to run outside---for the first time in a month! Oy. It has been too cold and depressing to get myself outside on the lakefront path, but yesterday as the snow thawed a bit and the sun was just about to go down, I braved it. I ran 4 miles and stopped to do some push-ups 2 times along the way. (also, to blow my nose) It felt really good to run outside and probably was a good choice for yesterday-I feel like an exercise video or the gym would have been too much. Running outside is exhilarating and instantly got my blood going. It takes longer to get the blood going at home or on a machine.
Anyway, today is day of rest and the SUPER BOWL! I don't really care about the teams---but I am cheering for the Steelers.
As my husband and his friends make this ridiculous bacon roll---bacon, cheese, BBQ sauce, italian sausage, rolled up and smoked all day...., I will prepare a healthy version of 7 layer dip. I'm using vegetarian refried beans, homemade salsa, homemade guacamole, plain yogurt (instead of sour cream), cheese, olives, and....hmmmm I'm struggling for the 7th layer. Oops. Ok, mine might be 6....
Today is also supposed to be my "cheat" day. I want to let myself cheat, however, I have sort of been cheating all week. Not as much sugar as most weeks, but I've snuck in some chocolate covered raisins, dark chocolate hershey kisses, and sweetened dried fruit--especially last night as I enjoyed 2 glasses of red wine. (!!) Oh, was it 2 1/2? I can't remember. (it was a trying week!)
SO. dilemma. What to do. While I think cutting back on sugar is a great idea, I found myself going crazy thinking about chocolate--thus, why I allowed myself to have some here and there. I know, I know--it's not like I was gorging myself on cookies, or pure sugar candies. On the other hand, I'm trying to really change my body and get stronger. To do so, I need to really focus on "clean eating" Sunday dilemma: Do I get my sugar and white flour baked treat for breakfast this am before church? More importantly, do I let myself have a Sunday "cheat" day as originally planned???
I guess we'll have to wait and find out....
Yesterday, I got home and felt exhausted. I did not let this get me out of a workout, however. I got all dressed up to run outside---for the first time in a month! Oy. It has been too cold and depressing to get myself outside on the lakefront path, but yesterday as the snow thawed a bit and the sun was just about to go down, I braved it. I ran 4 miles and stopped to do some push-ups 2 times along the way. (also, to blow my nose) It felt really good to run outside and probably was a good choice for yesterday-I feel like an exercise video or the gym would have been too much. Running outside is exhilarating and instantly got my blood going. It takes longer to get the blood going at home or on a machine.
Anyway, today is day of rest and the SUPER BOWL! I don't really care about the teams---but I am cheering for the Steelers.
As my husband and his friends make this ridiculous bacon roll---bacon, cheese, BBQ sauce, italian sausage, rolled up and smoked all day...., I will prepare a healthy version of 7 layer dip. I'm using vegetarian refried beans, homemade salsa, homemade guacamole, plain yogurt (instead of sour cream), cheese, olives, and....hmmmm I'm struggling for the 7th layer. Oops. Ok, mine might be 6....
Today is also supposed to be my "cheat" day. I want to let myself cheat, however, I have sort of been cheating all week. Not as much sugar as most weeks, but I've snuck in some chocolate covered raisins, dark chocolate hershey kisses, and sweetened dried fruit--especially last night as I enjoyed 2 glasses of red wine. (!!) Oh, was it 2 1/2? I can't remember. (it was a trying week!)
SO. dilemma. What to do. While I think cutting back on sugar is a great idea, I found myself going crazy thinking about chocolate--thus, why I allowed myself to have some here and there. I know, I know--it's not like I was gorging myself on cookies, or pure sugar candies. On the other hand, I'm trying to really change my body and get stronger. To do so, I need to really focus on "clean eating" Sunday dilemma: Do I get my sugar and white flour baked treat for breakfast this am before church? More importantly, do I let myself have a Sunday "cheat" day as originally planned???
I guess we'll have to wait and find out....
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