Friday!
Early Spin. My class numbers are still good-whew!
I taught the same giant hill/strength class as I taught on Wednesday. I rearranged the music and all went well. After that, my friend and I headed to the Human Performance Lab to fiddle with the TRX contraptions again. I was pretty much tired and sore from Cardio Sculpt last night, but I was able to bang out a few (4) pull ups for 4 sets. I also did 3 sets of TRX rows. I did a few planks and stretched a bit and that was enough for me.
Totally Toned looked fun ( from where I sat). They used the exercise ball for ball lunges, abs, back and wall sits today. TGIF!
Showing posts with label totally toned. Show all posts
Showing posts with label totally toned. Show all posts
Friday, October 22, 2010
Tuesday, October 12, 2010
Monday
Monday~ I was pretty sore from the ride, but I think I did not feel as sore as normal. If that makes any sense. Half way through the ride I took a break and stretched and had some whey protein. They say that the protein will help with recovery. I'm not saying I felt super today, but I felt better then I felt after riding 40 miles. I did not do the protein then. So who knows. I might have to ride 60 miles next week and experiment again!
Spin was good. The first 10 minutes was not so fun. My legs were pretty stiff, but after the blood got flowing I was able to put in a good effort. Lots of steep hills today (what was I thinking!?!?!) It was actually an old workout. I made a few modifications and added more recoveries as well as a new play list and voila! A brand new class. Nobody knew--until I told them.
Totally Toned. I went in with few expectations from myself. Good thing too. After I performed 4-5 squats I knew it was best I not join in!
I know I keep saying it over and over, but I really need to find a yoga class. One that holds my attention and is also beneficial! I need that.
Spin was good. The first 10 minutes was not so fun. My legs were pretty stiff, but after the blood got flowing I was able to put in a good effort. Lots of steep hills today (what was I thinking!?!?!) It was actually an old workout. I made a few modifications and added more recoveries as well as a new play list and voila! A brand new class. Nobody knew--until I told them.
Totally Toned. I went in with few expectations from myself. Good thing too. After I performed 4-5 squats I knew it was best I not join in!
I know I keep saying it over and over, but I really need to find a yoga class. One that holds my attention and is also beneficial! I need that.
Tuesday, September 28, 2010
The 2 hour ride that wasn't and Spin Race Day....
Sunday~ Ready to ride!! Oops, the little valve on my tire/tube thing( picture) has broken off so I need to change the whole tube. Awesome. It only takes us about an hour becuase we have no idea what we are doing! We planned on riding a long distance today. 13.5 miles does not equal long mileage today. Oh well, I am just glad that my buddy Andi had a spare- Lord knows I didn't! It ended up being a nice ride despite the hour beforehand! We did the miles in about 55 minutes.
Monday~ Race Day Spin Day! I tried something new today in class. About half way into the race I had the class "do their own thing" for 5 minutes. By that I mean I told them what to do(ha) only at their own intensity. It was basically explained as 5 minutes of attacks or breakaways...I had them envision their age group rival hot on their butts....every time they got too close they were to sprint away from them. It was a tough 5 minutes if I do say so myself. My heart rate topped off at 178! Crap, that is HIGH!!!!!
The rest of the class consisted of (2) 8 minute progressive climbs and some killer flat roads. I received a few kudos at the end of class today. I am glad I tried something new!
Totally Toned was at noon. I participated in 95% of class...I think I did not do lower back and a few planks. My back hurt! I think I need to stretch...story of my life!
Tuesday, August 31, 2010
Race Day Spin......
Monday- Today was Race Day in Spin class. I always tell the participants to take it easy on Sunday and to give it their all on Monday race day. I never follow that advice myself. Until this time! What a difference! I usually workout on Sunday and possibly run a few miles before Spin on Monday. Well, this time I took Sunday off and slept in ( well 7:30 AM) on Monday morning. I did not plan either of those event, but it happens.
This may have been one of my best performances at a race day yet. Close to it. I was able to push myself to the brink and back! My heart rate was high and steady at times and I was able to take it even higher from there. That usually does not happen too often for me. My Garmin says that my avg. heart rate was 153-- that's included in the warm up and cool down AND the 7 minutes after class that I forgot to shut my watch off. So I wonder what it really was....most likely higher than 153 bpm.
Also different this time was the actual ride. I had more flats then hill climbs and I made a point to tell my class that. I think that mentally for non bikers ( not me anymore!!) it's hard to really push yourself on the flat road when you are used to recovering here. Not the case today. My class was rockin' it today!
Today started a new 8 week session for Totally Toned. I have a a bunch of new faces in class. I did the whole workout today too! haha..so there is 1 full body weight workout for me.
Let's see class consisted of the following exercises-- we did a lot of reps with light weights, pulses and so on.
Plie squats (and regular squats)
lat raises (and front raises)
lunges (and more lunges!)
Leg lift series ( lots)
Abs ( about 200 ish)
stretching
I hope I did not scare the new peeps away!
This may have been one of my best performances at a race day yet. Close to it. I was able to push myself to the brink and back! My heart rate was high and steady at times and I was able to take it even higher from there. That usually does not happen too often for me. My Garmin says that my avg. heart rate was 153-- that's included in the warm up and cool down AND the 7 minutes after class that I forgot to shut my watch off. So I wonder what it really was....most likely higher than 153 bpm.
Also different this time was the actual ride. I had more flats then hill climbs and I made a point to tell my class that. I think that mentally for non bikers ( not me anymore!!) it's hard to really push yourself on the flat road when you are used to recovering here. Not the case today. My class was rockin' it today!
Today started a new 8 week session for Totally Toned. I have a a bunch of new faces in class. I did the whole workout today too! haha..so there is 1 full body weight workout for me.
Let's see class consisted of the following exercises-- we did a lot of reps with light weights, pulses and so on.
Plie squats (and regular squats)
lat raises (and front raises)
lunges (and more lunges!)
Leg lift series ( lots)
Abs ( about 200 ish)
stretching
I hope I did not scare the new peeps away!
Friday, August 20, 2010
Friday- spin class #5 in the books.
Early spin day- 5:30 am. It came real fast today. So tired now......
It was a good session.
After that I got on the elliptical for about 25 minutes before lifting weights. I did a short upper body session today.
3x10
Pull ups ( 3 sets of 4 real ones!)
Up right rows
biceps curl
push up variations
That's all she wrote. What a busy week. No yoga thus far. I still have until tomorrow by midnight to fit it in I guess! Yeah right!
It was a good session.
After that I got on the elliptical for about 25 minutes before lifting weights. I did a short upper body session today.
3x10
Pull ups ( 3 sets of 4 real ones!)
Up right rows
biceps curl
push up variations
That's all she wrote. What a busy week. No yoga thus far. I still have until tomorrow by midnight to fit it in I guess! Yeah right!
Monday, August 16, 2010
Monday--Spin (x2). Not doin' the du (insert sad face here)
Monday~ The weather is perfect and gorgeous. I had big plans of jumping into meeting my goals with a nice run this morning! Nope! I slept in until after 8 am. I needed it after a long weekend of wine tasting and low on sleep etc. It's probably for the best that I did not run though.
My first spin class was at 10 am. It went well. I taught a strength interval class--meaning that the heart rate did not go below 75% after the warm up. Whew!
After that I taught Totally Toned and participated for the whole session! I counted today as a full body workout towards my goals.
3x12
Chest Press
French Press
Pelvic Lift March
Plank Hold
Cat/cow
3x12
Plie Squat
Biceps curl
Lat pull down
Wall sit (45 secs-60 secs)
1 arm row
I think this hit every muscle group!
I taught a Spin class again at 6 PM. I taught part of the Tour de France Stage 15 to this group. It was new to them although I have taught it twice now in my morning classes. New groups can be fun and/or intimidating. This seemed like a fun bunch-and they clapped after class which is usually a good sign!
*This coming Sunday is the duathlon. I won't be doing it. I am pretty bummed about it but will be over it in a few days, and then be bummed about it again on Sunday ;-).
2 of my fellow instructors/friends are going to do it. I hear it's a small duathlon, and when I looked up results from last years race-- there was not anyone in my age group! haha.... I would rather have competition, but still!! I would have gone home with a medal for sure! It's not about the medal for me ( I swear). It's more about the journey even more than the end result --always. I love to do well; don't get me wrong, but the memories of the process and training are usually what gets me though the tough portions ( and seeing my kids on the race course).
And well, maybe the medal-but mostly for my kids-they get a kick out of the hard wear!
My first spin class was at 10 am. It went well. I taught a strength interval class--meaning that the heart rate did not go below 75% after the warm up. Whew!
After that I taught Totally Toned and participated for the whole session! I counted today as a full body workout towards my goals.
3x12
Chest Press
French Press
Pelvic Lift March
Plank Hold
Cat/cow
3x12
Plie Squat
Biceps curl
Lat pull down
Wall sit (45 secs-60 secs)
1 arm row
I think this hit every muscle group!
I taught a Spin class again at 6 PM. I taught part of the Tour de France Stage 15 to this group. It was new to them although I have taught it twice now in my morning classes. New groups can be fun and/or intimidating. This seemed like a fun bunch-and they clapped after class which is usually a good sign!
*This coming Sunday is the duathlon. I won't be doing it. I am pretty bummed about it but will be over it in a few days, and then be bummed about it again on Sunday ;-).
2 of my fellow instructors/friends are going to do it. I hear it's a small duathlon, and when I looked up results from last years race-- there was not anyone in my age group! haha.... I would rather have competition, but still!! I would have gone home with a medal for sure! It's not about the medal for me ( I swear). It's more about the journey even more than the end result --always. I love to do well; don't get me wrong, but the memories of the process and training are usually what gets me though the tough portions ( and seeing my kids on the race course).
And well, maybe the medal-but mostly for my kids-they get a kick out of the hard wear!
Monday, August 9, 2010
Run Bike Run- and Spin!
I woke up early today to get things done! The sun did not come up until at least 15 minutes later than I thought...so I sat around a bit longer than I wanted to.
My plan was to run for 20 minutes, bike for 30 and then run for another 20 minutes.
20 minute run ( 2.1 miles)
30 minute bike ( 7.20 miles)
15:33 minute run ( 1.83 miles)
I was really going to do 20...honest! The lightening shower had other plans for me I guess!! I was about 8 or nine minutes in when the craziness began. It sure made me run faster so I guess that is a plus! I was pretty tired, but glad I got some miles in on the bike as well as on my shoes!
After that I had to get ready for Spin class. I taught an interval style class. It was super hot up in the spin room today too. I thought I might be too tired to really give it my all. And I was. Haha! I did work hard, but there were moments when I faked it. Luckily I played some of my favorite songs to make sure I was not slacking the whole time. Starry Eyed Remix - If I could play this song on repeat-- I really would. I am not sure why I love it so much- I am not even sure how I found it, but I over play it in Spin. The good thing is I can tell my class likes it too ( even if they didn't I would sneak it in there every once in a while. haha!) I also like this one..it's a mash up of Hey Mickey and That's Not My Name. Kinda fun! Anyways...that was my morning! I taught Totally Toned at noon.....well I told my class what to do as I observed! They did great too! I need a nap.
My plan was to run for 20 minutes, bike for 30 and then run for another 20 minutes.
20 minute run ( 2.1 miles)
30 minute bike ( 7.20 miles)
15:33 minute run ( 1.83 miles)
I was really going to do 20...honest! The lightening shower had other plans for me I guess!! I was about 8 or nine minutes in when the craziness began. It sure made me run faster so I guess that is a plus! I was pretty tired, but glad I got some miles in on the bike as well as on my shoes!
After that I had to get ready for Spin class. I taught an interval style class. It was super hot up in the spin room today too. I thought I might be too tired to really give it my all. And I was. Haha! I did work hard, but there were moments when I faked it. Luckily I played some of my favorite songs to make sure I was not slacking the whole time. Starry Eyed Remix - If I could play this song on repeat-- I really would. I am not sure why I love it so much- I am not even sure how I found it, but I over play it in Spin. The good thing is I can tell my class likes it too ( even if they didn't I would sneak it in there every once in a while. haha!) I also like this one..it's a mash up of Hey Mickey and That's Not My Name. Kinda fun! Anyways...that was my morning! I taught Totally Toned at noon.....well I told my class what to do as I observed! They did great too! I need a nap.
Tuesday, July 20, 2010
Monday, Monday......
Sunday~ OFF
Monday~Spin class --it was a hot one! Intervals galore.
Totally Toned at noon. Biceps galore!
I started a 10 day cleanse on Monday and feel great thus far. I am in the beginning stages of cleaning up my less than perfect diet. I am basically flooding myself with even more water than normal and eating tons of veggies and fruits. That's funny; isn't this how I should be eating?!??! Duh.
On tap for later today is speed work at running club. 800 repeats on the track. It could be worse and the weather could be worse too. SO I better count my lucky stars!
My 6 year old is funny. Yesterday she changed into her running gear and Nike running shoes. She told me she was going for a run. She proceeded to run up and down our street (sidewalk) for a good 10 minutes. She came back inside and told me she had to go teach a spin class! Love her!
Monday~Spin class --it was a hot one! Intervals galore.
Totally Toned at noon. Biceps galore!
I started a 10 day cleanse on Monday and feel great thus far. I am in the beginning stages of cleaning up my less than perfect diet. I am basically flooding myself with even more water than normal and eating tons of veggies and fruits. That's funny; isn't this how I should be eating?!??! Duh.
On tap for later today is speed work at running club. 800 repeats on the track. It could be worse and the weather could be worse too. SO I better count my lucky stars!
My 6 year old is funny. Yesterday she changed into her running gear and Nike running shoes. She told me she was going for a run. She proceeded to run up and down our street (sidewalk) for a good 10 minutes. She came back inside and told me she had to go teach a spin class! Love her!
Monday, May 24, 2010
A breathing lesson, Speedy Bike Ride and A Case of the Monday's....
Thursday~ I had my speech pathologist appointment on this day. It went as expected. My speed lady was really nice and funny and helpful. She did make a point to tell me that it is rare to see someone my age in her pediatrics office! That made laugh. Oh well. We went over breathing techniques for me to use and practice a few times a day. The "panic breathing" is very easy to do.
Pay attention: If you ever hyperventilate-- DO NOT take a deep breath in and out. Totally wrong-who knew?!?! Not me. One short breath IN and a relaxed 4-5 count breath OUT. Good to know. This will come in handy later in the week.......
I also taught 3-2-1.
Friday~ Early spin and core. I left out the ploys today...just was not feelin' it. Oh, and lots of yoga type stretching! I'm trying.
Saturday~ 8 mile run. It was majorly humid and warm. It's about time! I actually did not mind the heat. I attempted to push the pace a little bit. It worked. I had an "episode" I was running just under an 8 MM pace when it happened. I slowed down just a bit and practiced my newly learned techniques. I think it worked. I hope it worked. PLEASE work!!
So frustrating, but it is what it is-right?? I think my ending pace was 8:31 for 8 miles. It felt good.
Sunday~ 22 mile bike ride. I had a buddy take me out on the road to show me his ways! He is a mountain biker, but took me on the roads to teach me how to tackle hills, shift and go 30 MPH...what a rush! I learned a lot and hope it know it will help me in the future.
Monday~ Spin race day! The day started out horribly. I stayed up late Sunday night making a spin profile and getting new race day worthy music downloaded and onto a CD. Guess who forgot the CD and profile at home. Yup--this chick!! I was beyond ticked!! After I collected myself I looked further in my bad and found that I did pack another CD. Whew. I had to scribble out a new profile in about 4 minutes flat. I did. Class rocked-if I do say so myself.....I was lucky!! Ha! (note to self: do not under any circumstances plan a 22 mile hilly ride the day before a Race Day. Duh.)
Totally Toned was at 12 noon.
That is all!
Oh--my 10k is Saturday!! WoooHooo!!
Pay attention: If you ever hyperventilate-- DO NOT take a deep breath in and out. Totally wrong-who knew?!?! Not me. One short breath IN and a relaxed 4-5 count breath OUT. Good to know. This will come in handy later in the week.......
I also taught 3-2-1.
Friday~ Early spin and core. I left out the ploys today...just was not feelin' it. Oh, and lots of yoga type stretching! I'm trying.
Saturday~ 8 mile run. It was majorly humid and warm. It's about time! I actually did not mind the heat. I attempted to push the pace a little bit. It worked. I had an "episode" I was running just under an 8 MM pace when it happened. I slowed down just a bit and practiced my newly learned techniques. I think it worked. I hope it worked. PLEASE work!!
So frustrating, but it is what it is-right?? I think my ending pace was 8:31 for 8 miles. It felt good.
Sunday~ 22 mile bike ride. I had a buddy take me out on the road to show me his ways! He is a mountain biker, but took me on the roads to teach me how to tackle hills, shift and go 30 MPH...what a rush! I learned a lot and
Monday~ Spin race day! The day started out horribly. I stayed up late Sunday night making a spin profile and getting new race day worthy music downloaded and onto a CD. Guess who forgot the CD and profile at home. Yup--this chick!! I was beyond ticked!! After I collected myself I looked further in my bad and found that I did pack another CD. Whew. I had to scribble out a new profile in about 4 minutes flat. I did. Class rocked-if I do say so myself.....I was lucky!! Ha! (note to self: do not under any circumstances plan a 22 mile hilly ride the day before a Race Day. Duh.)
Totally Toned was at 12 noon.
That is all!
Oh--my 10k is Saturday!! WoooHooo!!
Wednesday, May 19, 2010
Wednesday Spin progression and REMIX of Totally Toned
Wednesday~
Spin class. I did a progressive class today-interval style.........
(When done correctly)You bring your heart rate up a bit with every move and then you recover fully--and then you do it again! It's one of those sneaky classes. You start off thinking, " that's it?" And then ithits you-smacks you in the face. Yep, that's it! It was fun!
Totally Toned at noon. I took 2 old classes and mixed them together for a fun filled full body workout. They were asking if class was over with over 10 minutes left. They were working hard today!
That's all I have for today, but in the next few days I will have a giveaway ( bout time-huh?).
Spin class. I did a progressive class today-interval style.........
(When done correctly)You bring your heart rate up a bit with every move and then you recover fully--and then you do it again! It's one of those sneaky classes. You start off thinking, " that's it?" And then it
Totally Toned at noon. I took 2 old classes and mixed them together for a fun filled full body workout. They were asking if class was over with over 10 minutes left. They were working hard today!
That's all I have for today, but in the next few days I will have a giveaway ( bout time-huh?).
Wednesday, April 28, 2010
Recaps galore!
I don't even know where to start!
Saturday~ 12 mile run in a place that has CRAZY rolling hills. The good news is..the biggest hill was inaccessible due to construction on the bridge you need to cross to get to the 1/2 mile hill. What a shame! My run was a nice and slow 9 minute average. Here are my stats: http://connect.garmin.com/activity/31103114
I love my Garmin!
Sunday~ OFF
Monday~ Spin Race Day. http://connect.garmin.com/activity/31560539 I was a bit surprised by my calorie burn for this class. I expected it to be higher due to it being a Race Day and all. I am not questioning the accuracy of my awesome watch, just curious is all. ;-)
Totally Toned was at noon.
Tuesday~ Kickboxing! So glad to be back at this!http://connect.garmin.com/activity/31459311
Very intense at some points-- 173 was my Heart Rate max-- she has us do 50 jumping jacks in between one of the songs and yours truly was The Counter! Such pressure!
After class I did a mini full body lift. 3x10
Squats
Plank Row
Lat pull down
**I skipped my 4 mile tempo run-more on this later! (news at 11)
Wednesday~ Spin. Endurance AKA: Fat Burner! http://connect.garmin.com/activity/31560534 I am not sure of my correct HR Zones yet..I keep forgetting to take my resting heart rate in the morning. But this class was kind of hard in a good way.
Totally Toned at noon.
I went for a little run later in the evening.http://connect.garmin.com/activity/31609544
How tired of these links are you? Too bad!! haha! I am pretty much link crazy.
I have not had any significant breathing issues this week. A few minor ones that I worked through. I also have had 2 instances when my neck sort of tighten up for about 10 seconds. It's hard to explain, but it was weird. It did not hurt, but because of what is going on with me it was kind of scary. Oh, and very annoying.
**Soooo..I have yet to sign up for the 25k!!! I had a minormajor pity party for myself all week long ( thank you Ben and Jerry for being such good friends to me--I can always count on you.). I am actually surprised at my feelings on this vocal cord fiasco. I did not know I would react this way. I have no idea what to do!!!
~Sign up for the race and just run it relaxed and not for time.
~Sign up for the race with my original goal and if I have a spastic vocal cord attack --umm give up and walk.
~Sign up for the 5k and run/walk it with Matt and Amara.
~ Don't sign up for anything and just cheer on my friends and teammates.
See?? I am in a pickle. yumm pickles..... Anyway- the race is 1 week from Saturday so I best figure out what the heck I am going to do. Any suggestions besides telling me to shut it?!?
I have some very exciting news. Well, I think it is. I found a road bike to borrow this duathlon season! Yahoo! I am to pick the bike up next week- looking forward to riding outside again!
I would like to end by saying that in light of my so called issues-it's really not that horrible.
I can run. I can walk. I have a roof over my head. I eat everyday. My family is healthy. My kids are happy. I don't have asthma.
The list goes on and on and on and on.
Life is good!
Saturday~ 12 mile run in a place that has CRAZY rolling hills. The good news is..the biggest hill was inaccessible due to construction on the bridge you need to cross to get to the 1/2 mile hill. What a shame! My run was a nice and slow 9 minute average. Here are my stats: http://connect.garmin.com/activity/31103114
I love my Garmin!
Sunday~ OFF
Monday~ Spin Race Day. http://connect.garmin.com/activity/31560539 I was a bit surprised by my calorie burn for this class. I expected it to be higher due to it being a Race Day and all. I am not questioning the accuracy of my awesome watch, just curious is all. ;-)
Totally Toned was at noon.
Tuesday~ Kickboxing! So glad to be back at this!http://connect.garmin.com/activity/31459311
Very intense at some points-- 173 was my Heart Rate max-- she has us do 50 jumping jacks in between one of the songs and yours truly was The Counter! Such pressure!
After class I did a mini full body lift. 3x10
Squats
Plank Row
Lat pull down
**I skipped my 4 mile tempo run-more on this later! (news at 11)
Wednesday~ Spin. Endurance AKA: Fat Burner! http://connect.garmin.com/activity/31560534 I am not sure of my correct HR Zones yet..I keep forgetting to take my resting heart rate in the morning. But this class was kind of hard in a good way.
Totally Toned at noon.
I went for a little run later in the evening.http://connect.garmin.com/activity/31609544
How tired of these links are you? Too bad!! haha! I am pretty much link crazy.
I have not had any significant breathing issues this week. A few minor ones that I worked through. I also have had 2 instances when my neck sort of tighten up for about 10 seconds. It's hard to explain, but it was weird. It did not hurt, but because of what is going on with me it was kind of scary. Oh, and very annoying.
**Soooo..I have yet to sign up for the 25k!!! I had a minor
~Sign up for the race and just run it relaxed and not for time.
~Sign up for the race with my original goal and if I have a spastic vocal cord attack --umm give up and walk.
~Sign up for the 5k and run/walk it with Matt and Amara.
~ Don't sign up for anything and just cheer on my friends and teammates.
See?? I am in a pickle. yumm pickles..... Anyway- the race is 1 week from Saturday so I best figure out what the heck I am going to do. Any suggestions besides telling me to shut it?!?
I have some very exciting news. Well, I think it is. I found a road bike to borrow this duathlon season! Yahoo! I am to pick the bike up next week- looking forward to riding outside again!
I would like to end by saying that in light of my so called issues-it's really not that horrible.
I can run. I can walk. I have a roof over my head. I eat everyday. My family is healthy. My kids are happy. I don't have asthma.
The list goes on and on and on and on.
Life is good!
Thursday, April 22, 2010
Tuesday and Wednesday Recap--runnin' and spinnin'
Tuesday~
I met my girlfriend at the other YMCA to take a class together. My fave kickboxing class. I love this class!! It was great-the instructor did one of my most favorite routines to Lady Marmalade- the updated version with Lil' Kim and Christina Aguilera. Love it. Anyway.... I might be taking this class again every Tuesday again! Amara starts soccer next week so it just might work! YAY!
After class ( and before class, and at home) I lifted weights. Back and biceps. 3x8
Before class:
1 arm rows
preacher curl on the ball
After class:
Bent over flyes
hammer curls
At home:
Chin ups
3 sets of 5
I had to fit in my weight training when and where I could. I got it done!
Later on was running club. Although I still don't know how to breath...I attempted to run 4 miles at tempo speed. The warm up was about 18 minutes for 2 miles. I felt great at this pace. On to the tempo-- I think I did really well for the first 1.75 ish miles maybe more. I honestly do not know my pace-sometimes this is way better for ones ego! My vocal cords were kind of happy and then mad at me for the rest of the run. I did not walk though. I felt like it a few times, but I kept running. I was really glad to be done though. I am calling the doc today to see what the hold up is. my big race is approaching fast and I want to know the verdict!
Wednesday~ Spin day! Intervals again. It was a basic style with increasing resistance and length. After the warm up I had us do a standing jog, seated climb, flat road and finally a standing climb. The first set was 1 minute( ie: every move was 1 minute), second time around was 2 minutes and the 3rd time was 3 minutes. It went over well. I also busted out some very old spin cd's ( I have been teaching for about 8 years now) and was rockin' to John Cougar Mellencamp. Or whatever he is called nowadays! I love music so much-- I know my tastes are all over the place so my classes pretty much don't know what to expect from me. I saw a lot of lips singing though!
Totally Toned was at noon. Apparently, Monday's session was tough as a lot of the participants upper body was still sore.
That's all!
I met my girlfriend at the other YMCA to take a class together. My fave kickboxing class. I love this class!! It was great-the instructor did one of my most favorite routines to Lady Marmalade- the updated version with Lil' Kim and Christina Aguilera. Love it. Anyway.... I might be taking this class again every Tuesday again! Amara starts soccer next week so it just might work! YAY!
After class ( and before class, and at home) I lifted weights. Back and biceps. 3x8
Before class:
1 arm rows
preacher curl on the ball
After class:
Bent over flyes
hammer curls
At home:
Chin ups
3 sets of 5
I had to fit in my weight training when and where I could. I got it done!
Later on was running club. Although I still don't know how to breath...I attempted to run 4 miles at tempo speed. The warm up was about 18 minutes for 2 miles. I felt great at this pace. On to the tempo-- I think I did really well for the first 1.75 ish miles maybe more. I honestly do not know my pace-sometimes this is way better for ones ego! My vocal cords were kind of happy and then mad at me for the rest of the run. I did not walk though. I felt like it a few times, but I kept running. I was really glad to be done though. I am calling the doc today to see what the hold up is. my big race is approaching fast and I want to know the verdict!
Wednesday~ Spin day! Intervals again. It was a basic style with increasing resistance and length. After the warm up I had us do a standing jog, seated climb, flat road and finally a standing climb. The first set was 1 minute( ie: every move was 1 minute), second time around was 2 minutes and the 3rd time was 3 minutes. It went over well. I also busted out some very old spin cd's ( I have been teaching for about 8 years now) and was rockin' to John Cougar Mellencamp. Or whatever he is called nowadays! I love music so much-- I know my tastes are all over the place so my classes pretty much don't know what to expect from me. I saw a lot of lips singing though!
Totally Toned was at noon. Apparently, Monday's session was tough as a lot of the participants upper body was still sore.
That's all!
Monday, April 19, 2010
Monday! Boston! Garmin! YAY!
Monday~ It totally felt like a Monday too. Whatever that means!
Spin day today--intervals. We were all over the place today. Organized chaos I like to call it. It worked well though-I think. I had only 1 bike left open-yay! That's a hard feat for the time of day I teach in such awesome weather. I had about 4 new peeps too. Love the newbies! They actually said they liked it and would be back again on Wednesday--we shall see though!
I know I am always talking about how helpful a heart rate monitor is for Spin--because it is!! I really could have used it today as I have no idea how hard I am really working. I cannot wait until I get my new Garmin 110- oh did I not spill the beans yet?? I am getting it FOR SURE! My runner friend let me know on Saturday that she got it at the Boston Marathon Expo! YAY! She ran Boston today ( lucky duck) and had a GREAT experience. It was her slowest marathon ever and the most painful. "How could it be a great experience then", you ask?? Her whole family made the trip. 5 kids and her hubby were there to cheer her on. Her older kids ran the 5k the day before too and did AWESOME!! What a great thing to share with your family!
Totally Toned was at noon and we did some circuit training- I think they liked it.
I hope to lift tomorrow at some point. not sure if it will work though. I am hoping to get to a kickboxing class in the AM. Yep, The cardio kickboxing class that I was addicted to before Amara was in school. Oh, how I have missed it. If I make it, I am going to be so so so so sore. It happens every time. Love it. I am bringing a friend so she can experience thepain pleasure as well.
I am also going to attempt to run a 5 mile tempo later on-- I hope my vocal cords approve!! Wish me luck!!
Spin day today--intervals. We were all over the place today. Organized chaos I like to call it. It worked well though-I think. I had only 1 bike left open-yay! That's a hard feat for the time of day I teach in such awesome weather. I had about 4 new peeps too. Love the newbies! They actually said they liked it and would be back again on Wednesday--we shall see though!
I know I am always talking about how helpful a heart rate monitor is for Spin--because it is!! I really could have used it today as I have no idea how hard I am really working. I cannot wait until I get my new Garmin 110- oh did I not spill the beans yet?? I am getting it FOR SURE! My runner friend let me know on Saturday that she got it at the Boston Marathon Expo! YAY! She ran Boston today ( lucky duck) and had a GREAT experience. It was her slowest marathon ever and the most painful. "How could it be a great experience then", you ask?? Her whole family made the trip. 5 kids and her hubby were there to cheer her on. Her older kids ran the 5k the day before too and did AWESOME!! What a great thing to share with your family!
Totally Toned was at noon and we did some circuit training- I think they liked it.
I hope to lift tomorrow at some point. not sure if it will work though. I am hoping to get to a kickboxing class in the AM. Yep, The cardio kickboxing class that I was addicted to before Amara was in school. Oh, how I have missed it. If I make it, I am going to be so so so so sore. It happens every time. Love it. I am bringing a friend so she can experience the
I am also going to attempt to run a 5 mile tempo later on-- I hope my vocal cords approve!! Wish me luck!!
Friday, April 9, 2010
Lots of days to recap--short but sweet!
Wednesday~ I think all I did was Spin today. Interval style class.....
Totally Toned was at noon. My shoulder is still all whacked out.
Thursday~ I went back to my roots! No, I did not let my natural blond shine. I went to the gym for a full cardio session. Elliptical for 30 minutes and the dreaded step-mill that I looove to hate for 15 minutes.
Later on I taught 3-2-1. I toyed with the idea of going for a run, but our crazy windy weather nixed that idea fast.
Friday~ Spin and Totally Toned again! After Spinning today I decided to lift some weights. It's been a while. I am going to try a 5 day split and see how that goes for me. Today was biceps and back. I did super sets of:
Bicep Curls
1 arm row
with 30 seconds rest for 3 sets
Chin ups
Alt. hammer curls
hyper-ext.
Preacher curls on ball
My plan is to also add some plyometrics and core in when I can. So hopefully that equates to a few times a week!
I can say that my biceps are pretty fatigued already. Love. It.
I hope I am saying this tomorrow while running....Yay-I get to run!
Totally Toned was at noon. My shoulder is still all whacked out.
Thursday~ I went back to my roots! No, I did not let my natural blond shine. I went to the gym for a full cardio session. Elliptical for 30 minutes and the dreaded step-mill that I looove to hate for 15 minutes.
Later on I taught 3-2-1. I toyed with the idea of going for a run, but our crazy windy weather nixed that idea fast.
Friday~ Spin and Totally Toned again! After Spinning today I decided to lift some weights. It's been a while. I am going to try a 5 day split and see how that goes for me. Today was biceps and back. I did super sets of:
Bicep Curls
1 arm row
with 30 seconds rest for 3 sets
Chin ups
Alt. hammer curls
hyper-ext.
Preacher curls on ball
My plan is to also add some plyometrics and core in when I can. So hopefully that equates to a few times a week!
I can say that my biceps are pretty fatigued already. Love. It.
I hope I am saying this tomorrow while running....Yay-I get to run!
Monday, April 5, 2010
Monday Madness!!
The basketball game is on, so I am on the computer! I am not a big sports fan ( I like to watch the Olympics only!), but I am rooting for Duke! I am rooting for them because growing up my brothers hated Duke--so it was my duty as the baby and only girl in the family to go for Duke!
Matt is not a big fan of them either so at least I am not a fair weather fan......
Anyhow--- Today was spin day. I choose to do an endurance class for all my spinners with heart rate monitors ( this would not include myself-YET!) The goal of the class is to keep your heart rate between 65-75% of your max heart rate. They also call this class a fat burner! That makes it more popular because it's pretty tough if done correctly. A few of the people came up to me after class to say just that! It was difficult to not let their heart rates creep up past 75% when I instructed them to add more resistance or pick up the pace. A lot of it has to do with breathing, fitness level and just over all experience. It's fun though--I swear. A lot of them want me to do an endurance class again now that they will know what to expect.
Totally Toned was at noon. Today was all core on the floor. I had it in my head that I was going to do the entire class with the class today, but 1 to 2 times a year my right shoulder gives me grief and I guess it's about that time. I did some planks and shoulder presses in class and that was about it. Dang it. I am not sure what the deal with it is, but it happens sometimes. It's actually sore near the bone--I should probably have it looked at, but we all know I am not going to do that.
That was my Monday!
Matt is not a big fan of them either so at least I am not a fair weather fan......
Anyhow--- Today was spin day. I choose to do an endurance class for all my spinners with heart rate monitors ( this would not include myself-YET!) The goal of the class is to keep your heart rate between 65-75% of your max heart rate. They also call this class a fat burner! That makes it more popular because it's pretty tough if done correctly. A few of the people came up to me after class to say just that! It was difficult to not let their heart rates creep up past 75% when I instructed them to add more resistance or pick up the pace. A lot of it has to do with breathing, fitness level and just over all experience. It's fun though--I swear. A lot of them want me to do an endurance class again now that they will know what to expect.
Totally Toned was at noon. Today was all core on the floor. I had it in my head that I was going to do the entire class with the class today, but 1 to 2 times a year my right shoulder gives me grief and I guess it's about that time. I did some planks and shoulder presses in class and that was about it. Dang it. I am not sure what the deal with it is, but it happens sometimes. It's actually sore near the bone--I should probably have it looked at, but we all know I am not going to do that.
That was my Monday!
Thursday, April 1, 2010
Who needs to breath anyway?? This chick.
Tuesday~I went to the gym and did the elliptical for about 20 minutes I think...I can't remember! (it's been a long week...)
I later went to running club and was prepared and mildly excited to run some 800's! The weather was too good to be true. It was in the 70's--aaaahh!!
I did the regular warm up which consists of a 2 mile easy paced run-it's slightly uphill ( of course!). I felt my lungscollapsing constricting at the top of the hill. I thought this to be normal right?!? I did just crest a nice sized hill at an 8:10 (ooops) pace right?!? RIGHT?!?! So we turned around to complete the rest of the warm up and when I stopped and recovered I could still "feel it" in my chest. Fab. I tried not to worry because I know that I medicated myself correctly (Singular and Advair to the rescue). I still decided to use my emergency inhaler ( Abuterol) before starting the 800's. I got my 2 puffs of that and went into the first 800 rearing to go! I ran it at 3:20 something I think. This was about 10-11 seconds too fast according to my pace. And it was about 3 minutes too fast according to my asthma! Oh boy. I could not breath at the end. As I "recovered" my breathing got worse- I walked a lap but that did not help at all. I decided to be done for the night. I hung out on the track with my wheezy self and cheered for my non-wheezing team. I was also hanging out to make sure I did not pass out or anything. I also hung out because Tuesday is MY TIME and I was not ready to go home to my kids and Matt (whom I love with all by heart by the way!).
So that was my Tuesday. I am very frustrated by all of this of course. I am going to see the allergist on the 13th for a 2 hour appointment. I think I will get the lovely skin prick test. Super fun! I am supposed to attempt 16 miles on my own on Sunday. I will try. I won't die trying so don't worry. :)
Wednesday- Thanks for reading about today if you actually made it through Tuesday's blabbering.
Spin today. I did a nice, but challenging interval loop. Plenty of hills with short segments of pure speed and endurance. Lots of hootin' and hollerin' going on! The class was not very full. I hope due in part to the almost 80 degree weather we had. Nice.
Totally Toned was 2 hours later. I can't remember what I did, but the girls came back today saying their abs were mighty sore. Mission Accomplished.
I later went to running club and was prepared and mildly excited to run some 800's! The weather was too good to be true. It was in the 70's--aaaahh!!
I did the regular warm up which consists of a 2 mile easy paced run-it's slightly uphill ( of course!). I felt my lungs
So that was my Tuesday. I am very frustrated by all of this of course. I am going to see the allergist on the 13th for a 2 hour appointment. I think I will get the lovely skin prick test. Super fun! I am supposed to attempt 16 miles on my own on Sunday. I will try. I won't die trying so don't worry. :)
Wednesday- Thanks for reading about today if you actually made it through Tuesday's blabbering.
Spin today. I did a nice, but challenging interval loop. Plenty of hills with short segments of pure speed and endurance. Lots of hootin' and hollerin' going on! The class was not very full. I hope due in part to the almost 80 degree weather we had. Nice.
Totally Toned was 2 hours later. I can't remember what I did, but the girls came back today saying their abs were mighty sore. Mission Accomplished.
Tuesday, March 30, 2010
Monday- Spinning Race Day and a stolen workout.
Monday in spin class was the monthly race day.
It was a good one. I had a hard time talking/coaching my class. Was it the asthma stuff or was it because I was working oh so hard? Probably both !
Hill climbs, short standing run and flat roads was today's themes. The object of a race day is to keep a high heart rate after the warm up. The "rules" are to keep it between 80 and 92% of your maximum heart rate. Easier said then done my class ( the ones with HR monitors) found out. It was a good lesson for them though. I love to teach!
Totally Toned. I TOTALLY took a workout out of a magazine--either SELF or SHAPE I can't recall- and did the whole thing in class. I never do that....I am interested in the feedback I get on Wednesday. I did tell them ahead of time that I "borrowed" the workout. I am sore and I only partially did it!
Monday was a good day even though i was majorly tired all day long.
It was a good one. I had a hard time talking/coaching my class. Was it the asthma stuff or was it because I was working oh so hard? Probably both !
Hill climbs, short standing run and flat roads was today's themes. The object of a race day is to keep a high heart rate after the warm up. The "rules" are to keep it between 80 and 92% of your maximum heart rate. Easier said then done my class ( the ones with HR monitors) found out. It was a good lesson for them though. I love to teach!
Totally Toned. I TOTALLY took a workout out of a magazine--either SELF or SHAPE I can't recall- and did the whole thing in class. I never do that....I am interested in the feedback I get on Wednesday. I did tell them ahead of time that I "borrowed" the workout. I am sore and I only partially did it!
Monday was a good day even though i was majorly tired all day long.
Thursday, March 25, 2010
Wednesday
Wednesday-Spin day. It seems everyday is spin day around here!
It was a nice interval class today. Some longer paced standing runs and some heavy climbs.
I emphasized heart rates again today and urged the class to actually recover during the recoveries!
Totally Toned was at noon. Threw in some new stuff. Some pilates for core and some other stuff too! How's that for an explanation?!?!
I went to the docs today. Looks like I most likely have asthma! I am going to see an allergy/asthma specialist ASAP to confirm what my doc found out. I am bummed, but glad to find something out.
I have to teach 3*2*1 in a few hours...I must go and plan that NOW!
Peace out!
It was a nice interval class today. Some longer paced standing runs and some heavy climbs.
I emphasized heart rates again today and urged the class to actually recover during the recoveries!
Totally Toned was at noon. Threw in some new stuff. Some pilates for core and some other stuff too! How's that for an explanation?!?!
I went to the docs today. Looks like I most likely have asthma! I am going to see an allergy/asthma specialist ASAP to confirm what my doc found out. I am bummed, but glad to find something out.
I have to teach 3*2*1 in a few hours...I must go and plan that NOW!
Peace out!
Monday, March 22, 2010
Monday -One HUGE hill ride
Monday. Lovely Monday.
I made up a spin profile last night intended to wake me up. It worked. It was a huge hill climb with the option of taking a recovery 25 minutes into the ride. Only a few peeps took the break-they are so hardcore-love it!
So the challenge of the class was to keep a consistent heart rate of 80-85 percent of your max heart rate no matter what the resistance was. It was a challenge, but a welcoming one I think. I had many people come to me afterwards to let me know they appreciated today's class and my coaching skillz! ( haha). This is when I explained to them how Spinning and heart rate training go hand in hand when taught correctly. What an eye opener it was for some of the participants that thought they were working to their potential, and then to have the monitor tell them otherwise. I can't wait to get my heart rate monitor again! I miss it so.....
Totally Toned was today as well. It was a good mix of things-planks, shoulders, squats, biceps, lunges and a bunch of other stuff!
It was a good day--even for a Monday!
I made up a spin profile last night intended to wake me up. It worked. It was a huge hill climb with the option of taking a recovery 25 minutes into the ride. Only a few peeps took the break-they are so hardcore-love it!
So the challenge of the class was to keep a consistent heart rate of 80-85 percent of your max heart rate no matter what the resistance was. It was a challenge, but a welcoming one I think. I had many people come to me afterwards to let me know they appreciated today's class and my coaching skillz! ( haha). This is when I explained to them how Spinning and heart rate training go hand in hand when taught correctly. What an eye opener it was for some of the participants that thought they were working to their potential, and then to have the monitor tell them otherwise. I can't wait to get my heart rate monitor again! I miss it so.....
Totally Toned was today as well. It was a good mix of things-planks, shoulders, squats, biceps, lunges and a bunch of other stuff!
It was a good day--even for a Monday!
Wednesday, March 17, 2010
Wonderful, Wednesday--I got my cardio fix and then some!
What a day. It was jam packed with cardio overload. Spin crazy today.
I am not used to this anymore. It's one thing to do a long run of 2 hours plus. I think it's because my long runs are not at a constant fast pace and there are only a few breaks of 5 minutes or less. 90 minutes of Spin--separated by 6.5 hours is a different story. I used to teach back-to-back spin classes. One started at 10 am and the other at 11:30 am. I used to do that pregnant. Why do I feel worse now??! Glad the day is over. I am thirsty and can't seem to eat enough. I guess it could be worse!
My first spin was an interval class with a few steep hills mixed in with the fast pace stuff. It was fun. My second class was a repeat of Monday's class--which I will also be teaching this Friday.
In between Spin classes I taught Totally Toned. I totally observed a lot of this class today. I was tired! It was from those darn 1000 meter repeats I did on Tuesday night--I was not recovered yet and then made it even better with the spin class.!
I am supposed to run 6 easy miles tomorrow, but we will see. If I do I will have to get to the gym by 6 AM the latest. I hope to at least make it to the gym to lift as well. What a busy week on it is not slowing down anytime soon!
Friday is morning spin class. Saturday is the race and Sunday is my long run. OY.
I am not used to this anymore. It's one thing to do a long run of 2 hours plus. I think it's because my long runs are not at a constant fast pace and there are only a few breaks of 5 minutes or less. 90 minutes of Spin--separated by 6.5 hours is a different story. I used to teach back-to-back spin classes. One started at 10 am and the other at 11:30 am. I used to do that pregnant. Why do I feel worse now??! Glad the day is over. I am thirsty and can't seem to eat enough. I guess it could be worse!
My first spin was an interval class with a few steep hills mixed in with the fast pace stuff. It was fun. My second class was a repeat of Monday's class--which I will also be teaching this Friday.
In between Spin classes I taught Totally Toned. I totally observed a lot of this class today. I was tired! It was from those darn 1000 meter repeats I did on Tuesday night--I was not recovered yet and then made it even better with the spin class.!
I am supposed to run 6 easy miles tomorrow, but we will see. If I do I will have to get to the gym by 6 AM the latest. I hope to at least make it to the gym to lift as well. What a busy week on it is not slowing down anytime soon!
Friday is morning spin class. Saturday is the race and Sunday is my long run. OY.
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