This morning I woke up at the crack of dawn to make the 5:15 am spin class which was a great way to start the day, but I could not squeeze in any weights or abs, so that is defiantly on the agenda for Thursday along with some cardio.
The bummer is that after taking a look at our family budget it was necessary to cut back on the trainer. I am a little bit scarred that I will loose my progress without someone giving me (making me do) new, fresh, harder workouts. But I am going to try my best because I have come to long away to give up. And I am hopeful that this blog will help me stay motivated to do my own research and come up with new exercise routines. So when money does not grow on trees I head to the garage.
Workout Plan:
30 min - 6 weeks to a six pack video (Jillian Michael about $10 bucks)
4 sets of:
1 lap around neighborhood 1/2 mile
15 military presses
12 dumbbell pull overs
25 sit ups
After this I'll evaluate my calorie burn, if I have not made it to 400cals then I'll add in ab work with jump roping.
Happy hump day, hope the rest of your week is great!
Wednesday, February 29, 2012
Saturday, February 25, 2012
Brick Work Out
Sunday morning I intend to get up early while the family is
Still snug in their beds and start Training in ernest for my
first sprint marathon.
Work out:
bike 2 miles
run 2 miles
4 sets
25 sit ups
10 negative dips
10 military press
Sunday's are also a great day to cook your meals for the week. I usually cook up some Lean meat, enough for the week. Then lunch packing is easy with the meat, frozen veggies, Fruits, raw nuts, etc. Have a great week!
Work out:
bike 2 miles
run 2 miles
4 sets
25 sit ups
10 negative dips
10 military press
Sunday's are also a great day to cook your meals for the week. I usually cook up some Lean meat, enough for the week. Then lunch packing is easy with the meat, frozen veggies, Fruits, raw nuts, etc. Have a great week!
Wednesday, February 22, 2012
The Weigh In
I weighted in today at 125.8 lbs and 20.8% body fat. Pretty happy about that!
Work Plan
Row @ 10 for 5 min
5 sets of
10 curls
15 dips
5 sets of five
curls
Burpees
5 sets of
15 v-bar extensions
15 sit-ups
Ab work
15 weighted crunches
15 weighted side crunches each side
15 circular crunches each way
30 sec
Kettlebell Swing
Kettlebell Around the world
Kettlebell Swing
30 sec
Kettlebell Swing
Kettlebell Squat
Kettlebell Switch
Kettlebell Swing
Have a great day!
Work Plan
Row @ 10 for 5 min
5 sets of
10 curls
15 dips
5 sets of five
curls
Burpees
5 sets of
15 v-bar extensions
15 sit-ups
Ab work
15 weighted crunches
15 weighted side crunches each side
15 circular crunches each way
30 sec
Kettlebell Swing
Kettlebell Around the world
Kettlebell Swing
30 sec
Kettlebell Swing
Kettlebell Squat
Kettlebell Switch
Kettlebell Swing
Have a great day!
Tuesday, February 21, 2012
Skinny Tuesday
Happy Fat (Skinny) Tuesday! Today is spin day for me; however my trainer has challenged me to do a little extra weight training before my aerobic workouts so that I keep building muscle and all so get my calorie burn started before I jump on the bike!
Workout Plan
5 sets of 12
Lateral and front raises
Dips
Tri. extentsions.
1 hr spin.
Have a great day and push yourself to do a little more today!
Workout Plan
5 sets of 12
Lateral and front raises
Dips
Tri. extentsions.
1 hr spin.
Have a great day and push yourself to do a little more today!
Monday, February 20, 2012
Monday, Monday
Happy Presidents Day! I'm off with the kiddos today so should be able to get a good workout in after we all swim for awhile at the Y.
Started the day off with coffee skim milk and a truvia, followed by 1/2 cup scrambled eggs, strawberry Chobani greek yogurt (love this stuff! Yummy and lots of protein.) with 1/4 cup shaved raw almonds mixed in.
Work Out Plan
Warm up
Barbell burpee
1 min wall sit
1 min plank 1 min jump rope
Started the day off with coffee skim milk and a truvia, followed by 1/2 cup scrambled eggs, strawberry Chobani greek yogurt (love this stuff! Yummy and lots of protein.) with 1/4 cup shaved raw almonds mixed in.
Work Out Plan
Warm up
- 2 min on treadmill at 1.00 incline and 3.0 speed
- Sprint intervals - sprint quarter mile pause machine, then get off and swing kettlebell 12-15 times (if you don't have a kettlebell use a dumbbell, but hold on tight!), then sprint again. I usually do 4-5 times to get my heart rate up.
- 5 rounds of - (taken from my trainer's facebook page)
Barbell burpee
1 min wall sit
1 min plank 1 min jump rope
- 10 min abs (5 min weighted)
This is just a mixture of crunches, flutter kicks, hip raises, etc. mix it up
- At this point I'll check my heart rate monitor. If I am at 400 calories then I'll start my cool down and stretching. But if I'm not there then I'll run on the treadmill till I hit 400. I should mention that I am short and pretty close to my ideal weight now, so it takes a lot for me to get passed 400 within an hour workout.
That's it for now. Have a great day!
Friday, February 17, 2012
To Be Fit
To be fit or not to be fit, that's the decision that I have to make everyday. Wether it's getting up for my 5am spin class or forgoing lunch out with co-workers for my boring but healthy packed lunch. This blog is about my decision and on going struggle to be fit or as fit as I am personally capable of being.
Backstory
I discovered exercise back in the 90's when Jane Fonda helped me step away the freshman 15. However it was always something I did so that I could eat drink and be merry; I was only in it for appearance sake.
Fast forward to my thirties married with two kids exercise took on a more important role but it was still about fitting into my jeans and not my health. After my third and last child at the age of 38 I was finding it very hard to get the 60 plus pounds off. Two years later and I still had 20 lbs. to go, so I signed up with a chain gym's training program (I now equate these types of training programs to a McDonald's Drive Thru). While I was learning a lot of exercises that I was not doing before I was still not making progress and a year later I was hovering around the same weight. At this point two things happened that got me on track. One I began to evaluate what I was eating beyond the calorie content and two my husband introduced me to a private trainer with a fresh take on exercise (these types of training programs are like the white table cloth places).
Where I am Now
Exercise has become a staple, the one thing that I must schedule for myself after the kids, husband and work are covered. It is no longer about how I look but how I feel both mentally and physically. Exercise has become my therapists and my favorite hobby. I am currently exercising a minimum of 4 times a week maximum of 6. Train twice a week with one trainer doing a crossfit type of workout and the other doing more of a strength/weight training routine. On a good week I spin twice ... but I don't feel right if I don't get in at least one spin class. The other days I fill in with my own routines or a bastardized version of my trainer's routines.
I strongly believe that working with a trainer in hour long sessions and utilizing crossfit routines have help me towards my goals. But the other piece is my diet. And when I say diet I don't mean "dieting" I mean the everyday consumption of food stuff to provide nutrients to my body. First off I am trying to eliminate processed foods as much as possible focusing on lean meats, vegetables, fruits, raw nuts, cheeses and greek yogurts. And after a little pain and effort kicking a four diet coke a day habit. So my stats now are... 41 years old 5' 3", 127.2, 21.7% body fat. My goals for this year are to complete a sprint triathlon and to get to 19% body fat (which will hopefully facilitate my other goal of finally seeing my abs).
Going Forward
I must say that I am not a nutritionist or a certified trainer. But I hope to use this blog to give information on what I am doing that is working or what does not seem to work, as well as share the struggles to be fit.
Backstory
I discovered exercise back in the 90's when Jane Fonda helped me step away the freshman 15. However it was always something I did so that I could eat drink and be merry; I was only in it for appearance sake.
Fast forward to my thirties married with two kids exercise took on a more important role but it was still about fitting into my jeans and not my health. After my third and last child at the age of 38 I was finding it very hard to get the 60 plus pounds off. Two years later and I still had 20 lbs. to go, so I signed up with a chain gym's training program (I now equate these types of training programs to a McDonald's Drive Thru). While I was learning a lot of exercises that I was not doing before I was still not making progress and a year later I was hovering around the same weight. At this point two things happened that got me on track. One I began to evaluate what I was eating beyond the calorie content and two my husband introduced me to a private trainer with a fresh take on exercise (these types of training programs are like the white table cloth places).
 |
| Left: Me now Right: Me after baby #3 |
Exercise has become a staple, the one thing that I must schedule for myself after the kids, husband and work are covered. It is no longer about how I look but how I feel both mentally and physically. Exercise has become my therapists and my favorite hobby. I am currently exercising a minimum of 4 times a week maximum of 6. Train twice a week with one trainer doing a crossfit type of workout and the other doing more of a strength/weight training routine. On a good week I spin twice ... but I don't feel right if I don't get in at least one spin class. The other days I fill in with my own routines or a bastardized version of my trainer's routines.
I strongly believe that working with a trainer in hour long sessions and utilizing crossfit routines have help me towards my goals. But the other piece is my diet. And when I say diet I don't mean "dieting" I mean the everyday consumption of food stuff to provide nutrients to my body. First off I am trying to eliminate processed foods as much as possible focusing on lean meats, vegetables, fruits, raw nuts, cheeses and greek yogurts. And after a little pain and effort kicking a four diet coke a day habit. So my stats now are... 41 years old 5' 3", 127.2, 21.7% body fat. My goals for this year are to complete a sprint triathlon and to get to 19% body fat (which will hopefully facilitate my other goal of finally seeing my abs).
Going Forward
I must say that I am not a nutritionist or a certified trainer. But I hope to use this blog to give information on what I am doing that is working or what does not seem to work, as well as share the struggles to be fit.
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