tag:blogger.com,1999:blog-28474356699473808442023-11-16T02:27:00.713-05:00MISSION POSSIBLEMarciaGhttp://www.blogger.com/profile/01544664139995172658noreply@blogger.comBlogger512125tag:blogger.com,1999:blog-2847435669947380844.post-26475403743335027612010-11-29T08:27:00.001-05:002010-11-29T08:28:52.085-05:00Giveaway!COme on over to mom.wife.fitness. LIFE<br /><br /><a href="http://momwifefitnesslife.wordpress.com/2010/11/29/endorphine-warrior-traning-bracelet-review-and-a-giveaway/">Endorphin Warrior Bracelet</a> giveaway!MarciaGhttp://www.blogger.com/profile/01544664139995172658noreply@blogger.com0tag:blogger.com,1999:blog-2847435669947380844.post-36704198545727302192010-11-19T07:25:00.002-05:002010-11-19T07:26:21.563-05:00Keep it moving people....<div align="center"><strong><span style="font-size:180%;">Come on over ot my </span></strong><a href="http://momwifefitnesslife.wordpress.com/"><strong><span style="font-size:180%;">NEW BLOG!</span></strong></a><strong><span style="font-size:180%;"> </span></strong></div><div align="center"><strong><span style="font-size:180%;"></span></strong> </div><div align="center"><strong><span style="font-size:180%;"></span></strong> </div><div align="center"><strong><span style="font-size:180%;"><a href="http://momwifefitnesslife.wordpress.com/">mom.wife.fitness.LIFE</a></span></strong></div><div align="center"><strong><span style="font-size:180%;"></span></strong> </div><div align="center"><strong><span style="font-size:180%;"></span></strong> </div>MarciaGhttp://www.blogger.com/profile/01544664139995172658noreply@blogger.com0tag:blogger.com,1999:blog-2847435669947380844.post-33967636211023758452010-11-17T16:41:00.003-05:002010-11-17T16:48:27.437-05:00Spinning and running. 8 miles to go!Wednesday~ <span style="font-family:verdana;font-size:130%;color:#cc33cc;">Is it Friday yet??</span><br /><span style="font-family:verdana;font-size:130%;color:#cc33cc;">I am tired. Not the too much exercise kind of tired either- for real! I can't sleep kind of tired. It stinks.</span><br /><span style="font-family:verdana;font-size:130%;color:#cc33cc;"></span><br /><span style="font-family:verdana;font-size:130%;color:#cc33cc;">I ran today! 3 whole miles on the treadmill before spin class. It was a 9:45 pace. 8 more miles to go for the week! </span><br /><span style="font-family:verdana;font-size:130%;color:#cc33cc;"></span><br /><span style="font-family:verdana;font-size:130%;color:#cc33cc;">Spin was an oldie but a goodie. It was a repeating interval, only it got longer every time we started it. The first one was 3 minutes long, then 6, 9 and 13 for the last interval. The moves were:</span><br /><span style="font-family:verdana;font-size:130%;color:#cc33cc;">flat road with resistance</span><br /><span style="font-family:verdana;font-size:130%;color:#cc33cc;">climb</span><br /><span style="font-family:verdana;font-size:130%;color:#cc33cc;">jumps</span><br /><span style="font-family:verdana;font-size:130%;"><span style="color:#cc33cc;">recover <span style="font-size:100%;">(always 1 minute long today)</span></span></span><br /><span style="font-family:verdana;font-size:130%;color:#cc33cc;">I think the class went by fairly quickly and I got a few claps and "thank you's" today- I usually take that as a good sign.</span><br /><span style="font-family:verdana;font-size:130%;color:#cc33cc;"></span><br /><span style="font-family:verdana;font-size:130%;color:#cc33cc;">I have a personal training client tonight and that's it.</span><br /><span style="font-family:verdana;font-size:130%;color:#cc33cc;"></span><br /><span style="font-family:verdana;font-size:130%;color:#cc33cc;">On tap for tomorrow:</span><br /><span style="font-family:verdana;font-size:130%;"><span style="color:#cc33cc;">Spin class at 5:30 am <span style="font-size:100%;">(subbing)</span></span></span><br /><span style="font-family:verdana;font-size:130%;color:#cc33cc;">Extreme HIT spin class at 7:15 PM -- 90 minutes of fun is what I like to call it.</span><br /><span style="font-family:verdana;font-size:130%;color:#cc33cc;"></span>MarciaGhttp://www.blogger.com/profile/01544664139995172658noreply@blogger.com0tag:blogger.com,1999:blog-2847435669947380844.post-58007910154719836432010-11-16T23:33:00.004-05:002010-11-16T23:49:14.550-05:00Busy Tuesday.....<span style="font-family:arial;font-size:130%;">Today <span style="color:#ff0000;">I met with my "trainer" from the YMCA. We talked a lot about my metabolic testing on the bike and about on the treadmill <span style="font-size:85%;">( future test).</span> I got a lot of questions answered and am very excited for what's to come. I hope to retest the bike on Sunday afternoon-I only have to fast 3 hours for this one. YES! After I do the treadmill test ( hopefully next week), Ryan will come up with lots of useful info for me to use for training. I will have new HR parameters for the bike <span style="font-size:100%;">( most likely--he thinks</span> I <span style="font-size:100%;">was nervous/anxious during the first test/TOM/ allergies)</span> lots of factors might have swayed my results and he expects ( knock on wood), that my new results will be improved. We talked a lot longer than I expected so I was unable to get any running miles in. Booo! I have 0 miles for the week thus far. With that being said <span style="font-size:100%;">( or written)</span> I cannot believe it's only Tuesday! I have plenty of time to get in 11 miles. I better. </span></span><br /><span style="font-family:arial;font-size:130%;"></span><br /><span style="font-family:arial;font-size:130%;color:#cc9933;">Today was also the last meeting for my new moms group! They were a fun group ( they grew on me!) and they will be missed!</span><br /><span style="font-family:arial;font-size:130%;"></span><br /><span style="font-family:arial;font-size:130%;color:#009900;">I taught Cardio Sculpt at 4:15 today. It was good. </span><br /><span style="font-family:arial;font-size:130%;color:#009900;">Dumbbell swings</span><br /><span style="font-family:arial;font-size:130%;color:#009900;">plank + knee in's</span><br /><span style="font-family:arial;font-size:130%;color:#009900;">squat thrusts</span><br /><span style="font-family:Arial;font-size:130%;color:#009900;">jumping jacks with body bar</span><br /><span style="font-family:Arial;font-size:130%;color:#009900;">abs on the ball</span><br /><span style="font-family:arial;font-size:130%;color:#009900;">and a whole bunch of other stuff!</span><br /><span style="font-family:arial;font-size:130%;"></span><br /><span style="font-family:arial;font-size:130%;color:#3366ff;">90 minute spin endurance was the last stop of the day.</span><br /><span style="font-family:arial;font-size:130%;color:#3366ff;">I lent out my HR monitor to a fear friend so I felt lost during class! haha...I still survived and I would bet that I actually stayed in my Zone........</span><br /><span style="font-family:arial;font-size:130%;"></span><br /><span style="font-family:arial;font-size:130%;"><strong>Now it's 11:45 PM and I am wide awake. The Spin class is over at 8:45 PM. I am <span style="font-size:180%;">wired. </span></strong></span><br /><span style="font-size:130%;"></span>MarciaGhttp://www.blogger.com/profile/01544664139995172658noreply@blogger.com0tag:blogger.com,1999:blog-2847435669947380844.post-51573441375599309972010-11-15T13:50:00.004-05:002010-11-15T14:02:13.498-05:00Sunday- active recovery and pain (yoga), Monday Spin...<span style="font-family:verdana;font-size:180%;">Sunday!</span><br /><span style="font-family:verdana;"> <strong><span style="color:#ff0000;"> was able to get in about 40 minutes of cardio in my recovery zone on the elliptical. I did this while watching </span></strong></span><a href="http://kendrawilkinson.celebuzz.com/bio/"><span style="font-family:verdana;color:#ff0000;"><strong>Kendra</strong></span></a><span style="font-family:verdana;color:#ff0000;"><strong>. Don't judge! The show cracks me up-she is CRAZY. After the elliptical I headed on over to Sun Salutations Yoga class....ugh. It was harder than last week ( which was hard, by the way). It was good though. I only took one break this week. I assume it's helping me-right?!?! This makes 3 weeks in a row that I have made this class. I am still hoping to keep it up.</strong></span><br /><span style="font-family:verdana;color:#ff0000;"><strong>My goal for running this week is 11 miles. </strong></span><br /><span style="font-family:verdana;"></span><br /><span style="font-family:verdana;"><span style="font-size:180%;">Monday-</span> <span style="color:#ff9900;"><strong>Spin at 10. I did a strength interval class today. Lots of flat roads with resistance, a few big hills (1) eight minute hill and 5 mins worth of sprinting today. Woah. It was good though. The class only had one empty bike today too! It's that time of year! The weather is turning colder -again. </strong></span></span>MarciaGhttp://www.blogger.com/profile/01544664139995172658noreply@blogger.com0tag:blogger.com,1999:blog-2847435669947380844.post-47717350008725099752010-11-14T11:10:00.005-05:002010-11-14T11:25:04.918-05:00Saturday- I met my goal. Woohoo!<span style="font-size:180%;">Saturday-</span> <span style="font-family:verdana;"> <span style="font-size:130%;color:#ff9966;">Woohooo I ran. I actually ran over 2 miles and I did it outside. I made my goal of 10 miles this week- I actually ran 10.2 but who's counting? <span style="font-size:85%;">( me, that's who</span>). I tried to stay within my Zone 2 HR zone. The only this is this is my cycling heart rate zone, so I am guessing that will be different from my running zones. I was running very slowly, but honestly it felt comfortable and doable. I think if I ran much faster I would have gotten discouraged and might have not met my goal. Sad, but true. I know how my mind works!</span></span><br /><span style="font-family:verdana;font-size:130%;color:#ff9966;"></span><br /><span style="font-family:verdana;font-size:130%;color:#ff9966;">It was a brisk day for sure. The weather was in the 40's which I usually enjoy, but I also am usually accustomed to running in it by now. Not so much these days. IT was my first time outdoors for a run (read: without my daughter ) in months. I wore long Nike dri-fit loose pants and a long sleeve technical top with my cotton gloves. I felt very comfortable with this ensemble. My hands, of course were freezing, but I knew that would happen.</span><br /><span style="font-family:verdana;font-size:130%;color:#ff9966;">I ran a 10:27 </span><a href="http://connect.garmin.com/activity/56546384"><span style="font-family:verdana;font-size:130%;color:#ff9966;"><span style="color:#ffffff;">pace.</span> </span></a><span style="font-family:verdana;font-size:130%;color:#ff9966;"> I really hope I can keep it up and get my pace up, all the while sticking with this Heart Rate training stuff. It's very fascinating to me for some reason!</span><br /><span style="font-family:verdana;font-size:130%;color:#ff9966;"></span><br /><span style="font-family:verdana;font-size:130%;color:#ff9966;">I hope to do a nice recovery workout for at least 45 minutes...I am shooting for 60 minutes, but not sure that will happen. I also plan on my yoga at 4 pm. If I make it, this will be the 3rd week in a row. It's a great way for me to (kind of) de-stress and get ready for an active week ahead! </span>MarciaGhttp://www.blogger.com/profile/01544664139995172658noreply@blogger.com0tag:blogger.com,1999:blog-2847435669947380844.post-74629111114818137232010-11-12T23:01:00.004-05:002010-11-12T23:17:02.225-05:00Thursday and Friday spins of course...and hydration!<span style="font-family:trebuchet ms;"><span style="font-size:130%;"><strong>Thursday-</strong> <span style="color:#009900;">My plan was to run 2-4 miles in my recovery zone in the morning and teach my 90 minute spin at night.</span><br /><span style="color:#009900;">What actually went down was just teaching, which was fine by me! My daughter had a half day on Thursday and was actually dismissed a full hour sooner that I thought. That did not leave me enough time to get to the gym (<span style="font-size:100%;"> booo hooo</span>).</span><br /><span style="color:#009900;">My 90 minute high intensity spin was a lot of fun. Last week I guess I was just getting my feet wet. I actually stopped sweating last week whilst teaching...not good. </span><br /><span style="color:#009900;">I learned my lesson this time. I was a sweating fool- sweatin' like a dude for the entire class. Whew and gross. It was a good session though so that is all that really matters.</span><br /><span style="color:#009900;">After class ( it ends at 8:45 PM) I am too wired and hungry and <strong>awake</strong> to sleep. But I have to, since I have to get right back up at 4:15 AM to teach my 5:30 AM spin. Well, being hydrated helped me out again. Last Friday upon waking up I felt <strong>DRY</strong> and tired(<span style="font-size:100%;">exhausted is more like it</span>). Today I just felt tired. Success!</span><br /><strong>Friday-</strong> <span style="color:#00cccc;">Spin at 5:30 AM-strength intervals. Nice and deceptively difficult <span style="font-size:85%;">( so I was</span> <span style="font-size:85%;">told).</span> I planned on hopping on the elliptical for 15 minutes, but that quickly turned into 35 after my buddy spotted me and we gabbed for a little too long. Ooops!</span><br /><span style="color:#00cccc;">I went back to the gym with intentions of running 4 miles since my goal is to do 10 miles before Sunday! Well....I ran 2 and then walked about 15 minutes on the treadmill. My previous workouts caught up to me. But, I was still hydrated. Take that!</span><br /><span style="color:#00cccc;">I have an idea in my head at this moment ( 11:10 PM) that I might run 6 miles tomorrow--outside! Stay tuned.....</span></span></span>MarciaGhttp://www.blogger.com/profile/01544664139995172658noreply@blogger.com0tag:blogger.com,1999:blog-2847435669947380844.post-61587995542707976462010-11-10T08:28:00.002-05:002010-11-10T08:33:47.723-05:00Tuesday and Wednesday Recap--runnin' and spinnin'<span style="font-family:trebuchet ms;"><strong>Tuesday-</strong> <span style="font-size:130%;color:#ff6600;">I ran 2.2 miles on the treadmill today and it still felt good. I only had 20 minutes to get some cardio on. I need to make a small goal of mileage per week. This week I will be smart and set it at 10 miles total. I hope to make it outdoors at least once as well. </span></span><br /><span style="font-family:trebuchet ms;font-size:130%;color:#ff6600;"></span><br /><span style="font-family:trebuchet ms;font-size:130%;color:#ff6600;">I participated in the 90 minute spin class later. It was great. It's the endurance class so it taps into your fat stores as fuel. Good to know. My stomach was actually rumbling towards the end of class. I was starving by the time I was done. I hope to be able to do this class every Tuesday night!! According to the instructors bike computer we went almost 37 miles! Woah!! </span><br /><span style="font-family:Trebuchet MS;font-size:130%;color:#ff6600;"></span><br /><span style="font-family:Trebuchet MS;font-size:130%;color:#ff6600;">Gotta go--off to teach Spin! </span><br /><span style="font-size:130%;"></span>MarciaGhttp://www.blogger.com/profile/01544664139995172658noreply@blogger.com0tag:blogger.com,1999:blog-2847435669947380844.post-36327950527840691262010-11-08T22:01:00.002-05:002010-11-08T22:08:15.629-05:00Monday! Back to the grind....<strong>Monday~</strong> <span style="font-family:courier new;color:#ff6600;"><strong> Spin at 10 am! I repeated the same class I taught last Thursday. The one called Calorie Burner. It was a hit so I thought it would be again. It was. Whew. It felt good to get back at it today. My week was very hectic last week, but I won't complain-I love that organized chaos stuff.</strong></span><br /><span style="font-family:courier new;color:#ff6600;"><strong></strong></span><br /><span style="font-family:courier new;color:#ff6600;"><strong>Later at home I did 6 rounds of this weightless circuit:</strong></span><br /><span style="font-family:courier new;color:#ff6600;"><strong>15 lunges per leg</strong></span><br /><span style="font-family:courier new;color:#ff6600;"><strong>10 jumping lunges per leg</strong></span><br /><span style="font-family:courier new;color:#ff6600;"><strong>5 push ups to squat</strong></span><br /><span style="font-family:courier new;color:#ff6600;"><strong></strong></span><br /><span style="font-family:courier new;color:#ff6600;"><strong>it was hard! It took me 9:08 seconds to do this. I am going to try to do this again this week, but will shoot for 10 rounds. Ugh. It was tough. </strong></span><br /><span style="font-family:courier new;color:#ff6600;"><strong></strong></span><br /><span style="font-family:courier new;color:#ff6600;"><strong>I might try to run a few miles tomorrow on the treadmill before my new moms class. </strong></span><br /><span style="font-family:courier new;color:#ff6600;"><strong>It was a good day. </strong></span>MarciaGhttp://www.blogger.com/profile/01544664139995172658noreply@blogger.com0tag:blogger.com,1999:blog-2847435669947380844.post-68923141376847536602010-11-08T08:48:00.004-05:002010-11-08T08:53:36.157-05:00Sunday- active recovery and pain (yoga)<span style="font-family:trebuchet ms;"><strong>Sunday~</strong> <span style="color:#ff6600;"> <span style="font-size:130%;">Light cardio for 20 minutes and then 45 minutes of torture. Yoga I mean. I totally stink at it. It was even harder than last week! One thing I am happy about: it's 45 minutes now and not 60! Whew! These Sun Salutations are no joke either. I am not the worst in the class, but my goal is to be as flexy as the chicks in the front row (<span style="font-size:85%;">I stay in the back!)</span></span></span></span><br /><span style="font-family:Trebuchet MS;font-size:130%;color:#ff6600;">I was still pretty sore and tired on Sunday. I felt busy (<span style="font-size:85%;"> cuz I was</span>), all weekend long and did not have much of a weekend. Oh well- Bring on the week ! </span><br /><span style="font-family:trebuchet ms;"></span>MarciaGhttp://www.blogger.com/profile/01544664139995172658noreply@blogger.com0tag:blogger.com,1999:blog-2847435669947380844.post-23099340765378488892010-11-06T15:40:00.005-04:002010-11-06T16:02:04.052-04:00Friday and Saturday ( Spin class #8 and #9 for the week) DONE!<span style="font-size:130%;">Friday~ <span style="color:#ff0000;">Spin in the AM-what else?!??! I had an almost full class. According to the bike computer we rode almost 13.5 miles To be honest, I have no idea what style of class I taught--being that it was class #8 for the week--they all seemed to get lumped together. I do remember feeling extremely dry and exhausted when I woke up. I was so dehydrated from the night before. I drank lots before bed too, but apparently it was not enough. My legs were pretty much shot too.</span></span><br /><span style="font-size:130%;color:#ff0000;">Totally Toned at noon. I had 2 new people and I usually join in when this happens- not today though. I was too tired and sore for that! They both did perfectly well too. I was able to demonstrate the moves and help them when necessary. I was too pooped for much else.</span><br /><span style="font-size:130%;"></span><br /><span style="font-size:130%;">Saturday~ <span style="color:#ff6600;">Power Spin at 7:45am.....or make that 7:30am! Great. I had a FULL class and the instructor I was subbing for ALWAYS ( so I was told) starts class at 7:30--even though the schedule clearly states 7:45. So I waltz in at 7:28am....they are already on the bikes <span style="font-size:85%;">( my friend opened the door as she was getting nervous that I was not going to show up).</span> I started the music and they were off. I excused myself of my tardiness and they were fine with it <span style="font-size:85%;">( to my face anyways).</span> Class was pretty darn awesome. I "borrowed" the workout from an</span> </span><a href="http://www.pedal-on.com/"><span style="font-size:130%;">online site</span></a><span style="font-size:130%;"> <span style="color:#ff6600;">to get the idea. I changed it slightly but not much. The borrowed profile was a tad more difficult than what I was looking for ( maybe if this was class #2 of the week and not #9 I would have done the tougher version). On a good note- I taught off the bike for a moment...it was breif, but I did it! It will get easier the more I do it I am sure. It was a nice little break. I was able to coach the class and walk around and look at form from a different angle. Did I mention that it was a nice little break?? We road about 25 miles in class today. So glad to be done with my craaaazy week!</span></span><br /><span style="color:#ff6600;"><span style="font-size:130%;">I know my butt should take a full day of rest tomorrow, but so far I plan to do very light cardio <span style="font-size:85%;">( my only excuse is that I have not been able to do my own thing at all this week, so tomorrow is my chance!)</span> I got a new library book and I can read that or a magazine or watch TV while keeping my HR in Zone 1 <span style="font-size:85%;">( recovery baby!!).</span> There is the yoga that I NEED to do weekly as well. Hopefully I get to do something though.</span> </span>MarciaGhttp://www.blogger.com/profile/01544664139995172658noreply@blogger.com0tag:blogger.com,1999:blog-2847435669947380844.post-56054603776838195622010-11-05T04:36:00.002-04:002010-11-05T04:41:02.982-04:00Spinning and more spinning.....(sounds like a repeat post, but it's NOT)<span style="font-size:130%;color:#ffffff;">Thursday part II-</span><br /><span style="font-size:130%;color:#ff0000;"></span><br /><span style="font-size:130%;color:#ff0000;"></span><br /><span style="font-size:130%;color:#ff0000;">Is it Saturday ( 8:46 am to be exact) yet??? That will be the last class i have to teach this week, and then I will be able to collapse from exhaustion.</span><br /><span style="font-size:130%;color:#ff0000;">90 minute class last night. I had all intentions of teaching off the bike again, BUT---- the bike has a new computer that shows mileage ( we rode 30.4 by the way), so if I got off my bike, the class would have no idea how far they rode!! That would be very unfair now wouldn't it?!?! Yes.</span><br /><span style="font-size:130%;color:#ff0000;">I had a guy i class that appears to be very fit, and he said he had never been so tired or hungry right after a class before. My work here is done. Ha. </span><br /><span style="font-size:130%;color:#ff0000;">Gotta go---off to teach! ( for reals!)</span>MarciaGhttp://www.blogger.com/profile/01544664139995172658noreply@blogger.com0tag:blogger.com,1999:blog-2847435669947380844.post-66749900582935505992010-11-04T08:41:00.002-04:002010-11-04T08:51:59.671-04:00Spinning and more spinning.....<span style="font-size:130%;"><span style="font-family:verdana;">Wednesday~ <span style="color:#ff6666;">All I did today was teach 1 spin class! Ha....it seems like a low-key day since I only did one thing. I needed it though-busy, active days ahead of me. It was a tough interval class that I planned on taking it easy in. I just can't hold back sometimes. </span></span></span><br /><span style="font-family:verdana;font-size:130%;color:#ff6666;">On my training schedule I had 2 hours of cardio. No tanks! I actually have plans to meet with my "trainer" next week to possibly modify my training schedule. I think I might have to cut it down to 3 or 4 training days---6 days on top of what I do for a living is kinda killing me. Even though this week is not the norm for me. So, until I meet with him I will not be adhering to my training. I don't feel like a quitter of failure either-- it was just not working for me. </span><br /><span style="font-family:verdana;font-size:130%;"></span><br /><span style="font-size:130%;"><span style="font-family:verdana;">Thursday- <span style="color:#cc66cc;">So far I have taught one Spin class today. Later this evening I will teach my 90 minute ride! It was fun on Tuesday, so I hope it's fun today as well.</span></span></span><br /><span style="font-family:verdana;font-size:130%;color:#cc66cc;">This mornings class was packed-every bike (24) was occupied. I am so glad I planned a killer strength ride too. The class was very vocal during the climbs--lots of whopping and hollering this morning!</span><br /><span style="font-family:verdana;font-size:130%;color:#cc66cc;">I am thinking about doing some yoga here at home......but I am so tired. I might just close my eyes for 30 minutes while Miles sits next to me watching " My favorite show", which is basically any kid show on TV! </span>MarciaGhttp://www.blogger.com/profile/01544664139995172658noreply@blogger.com0tag:blogger.com,1999:blog-2847435669947380844.post-67674352553920804092010-11-02T20:45:00.004-04:002010-11-02T21:10:23.304-04:00Is it Friday yet??<span style="font-size:180%;">NOPE!!</span> <span style="font-size:130%;color:#33ccff;">I wish! Although my Friday and Saturday is still busy with teaching!</span><br /><span style="font-size:130%;color:#33ccff;">I am subbing A LOT this week. First up was today- 9- minute Extreme Intensity Spin. Woah! It was kind of fun. The best part was that I was able to train within my specific heart rate parameters. I felt as if I had a real goal in class. The bad part was that only people showed up! One did not have a HR monitor and the other one forgot his!! There was 1 extra and the guy that did not have one? I think he could have cared less! Oh well..... They seemed to have enjoyed the class. It was Loooong! </span><br /><span style="font-size:130%;color:#33ccff;"></span><br /><span style="font-size:130%;color:#33ccff;">I also had my new mom's class today....I took it easy on myself and let the ladies loose in the gym. Well, they had some specifics and I supervised. We then moved it into the studio for core and ball work. No weights today, but you would have thought I was killing those gals! They are funny, but most of them worked really hard today and had lots of questions. I love questions-especially when I know the answer!</span><br /><span style="font-size:130%;color:#33ccff;"></span><br /><span style="font-size:130%;color:#33ccff;">Cardio Sculpt was later. I was beat by the time this class started. Green tea does nothing for me in terms of a caffeine kick. Nope. I pulled it together and did a nice circuit style mash-up. It went something like this:</span><br /><span style="font-size:130%;"></span><br /><span style="font-size:130%;color:#ff9900;">Cardio:</span><br /><span style="font-size:130%;color:#ff9900;">squat jumps R (8)</span><br /><span style="font-size:130%;color:#ff9900;">jabbing sequence</span><br /><span style="font-size:130%;color:#ff9900;">squat jumps L (8)</span><br /><span style="font-size:130%;color:#ff9900;">upper cuts</span><br /><span style="font-size:130%;color:#ff9900;">3 times total</span><br /><span style="font-size:130%;color:#ff9900;"></span><br /><span style="font-size:130%;color:#ff9900;">Sculpt:</span><br /><span style="font-size:130%;color:#ff9900;">Shoulder Press</span><br /><span style="font-size:130%;color:#ff9900;">Hammer curls</span><br /><span style="font-size:130%;color:#ff9900;">(lots of each!)</span><br /><span style="font-size:130%;color:#ff9900;"></span><br /><span style="font-size:130%;color:#ff9900;">Cardio:</span><br /><span style="font-size:130%;color:#ff9900;">high low punches (r)</span><br /><span style="font-size:130%;color:#ff9900;">repeat (l)</span><br /><span style="font-size:130%;color:#ff9900;">kicks</span><br /><span style="font-size:130%;color:#ff9900;">3 times total</span><br /><span style="font-size:130%;color:#ff9900;"></span><br /><span style="font-size:130%;color:#ff9900;">Scuplt:</span><br /><span style="font-size:130%;color:#ff9900;">15Wood chop (ball)/side</span><br /><span style="font-size:130%;color:#ff9900;">Crunches on ball-15 slow</span><br /><span style="font-size:130%;color:#ff9900;"></span><br /><span style="font-size:130%;color:#ff9900;">Cardio:</span><br /><span style="font-size:130%;color:#ff9900;">ski hops (r) 4</span><br /><span style="font-size:130%;color:#ff9900;">repeat (l)</span><br /><span style="font-size:130%;color:#ff9900;">1 Burpee ( set 3 = 6 burpees)</span><br /><span style="font-size:130%;color:#ff9900;">fast alt ski hops</span><br /><span style="font-size:130%;color:#ff9900;">3 times total </span><br /><span style="font-size:130%;color:#ff9900;"></span><br /><span style="font-size:130%;color:#ff9900;">Sculpt:</span><br /><span style="font-size:130%;color:#ff9900;">plank hold + alt punches (8)</span><br /><span style="font-size:130%;color:#ff9900;">Plank toe taps (8)</span><br /><span style="font-size:130%;color:#ff9900;">2 sets</span><br /><span style="font-size:130%;color:#ff9900;"></span><br /><span style="font-size:130%;color:#ff9900;">Cardio:</span><br /><span style="font-size:130%;color:#ff9900;">hooks (r) 8</span><br /><span style="font-size:130%;color:#ff9900;">repeat l</span><br /><span style="font-size:130%;color:#ff9900;">jump rope sequence/ and jump jacks</span><br /><span style="font-size:130%;color:#ff9900;">3 times total</span><br /><span style="font-size:130%;color:#ff9900;"></span><br /><span style="font-size:130%;color:#ff9900;">Sculpt:</span><br /><span style="font-size:130%;color:#ff9900;">triceps kickbacks</span><br /><span style="font-size:130%;color:#ff9900;">side lunge + knee lift (lots)</span><br /><span style="font-size:130%;color:#ff9900;">Lots!</span><br /><span style="font-size:130%;color:#ff9900;"></span><br /><span style="font-size:130%;color:#ff9900;">I added more cardio, hamstring curls on the ball and roll ups... and then repeated all the abs again. Whew. Squat jumps always make me hurt immediately. </span><br /><span style="font-size:130%;"></span><br /><span style="font-size:130%;color:#cc0000;">After class i had to go grocery shopping-- I am so glad I remembered to pack clean clothes to change into because I was a sweaty beast.</span>MarciaGhttp://www.blogger.com/profile/01544664139995172658noreply@blogger.com0tag:blogger.com,1999:blog-2847435669947380844.post-23606241511368951842010-11-01T18:58:00.004-04:002010-11-01T19:33:14.879-04:00Sun Salutations and I ran again.<span style="font-family:trebuchet ms;font-size:130%;"><strong>My PC has a virus and I should not even be on it..but I am. </strong></span><br /><span style="font-family:trebuchet ms;font-size:130%;"><strong></strong></span><br /><span style="font-family:trebuchet ms;font-size:130%;"><strong>Sunday~ <span style="color:#3366ff;">Yoga class for 45 while minutes!! YAY! Finally........ It was a Sun Salutations class....it basically went like this:</span></strong></span><br /><span style="font-family:trebuchet ms;font-size:130%;color:#3366ff;"><strong>down dog</strong></span><br /><span style="font-family:trebuchet ms;font-size:130%;color:#3366ff;"><strong>plank</strong></span><br /><span style="font-family:trebuchet ms;font-size:130%;color:#3366ff;"><strong>forward fold</strong></span><br /><span style="font-family:trebuchet ms;font-size:130%;color:#3366ff;"><strong>monkey</strong></span><br /><span style="font-family:trebuchet ms;font-size:130%;color:#3366ff;"><strong>mountain pose</strong></span><br /><span style="font-family:trebuchet ms;font-size:130%;color:#3366ff;"><strong>swan dive </strong></span><br /><span style="font-family:trebuchet ms;font-size:130%;color:#3366ff;"><strong>plank</strong></span><br /><span style="font-family:trebuchet ms;font-size:130%;color:#3366ff;"><strong>crocodile</strong></span><br /><span style="font-family:trebuchet ms;font-size:130%;color:#3366ff;"><strong>plank</strong></span><br /><span style="font-family:trebuchet ms;font-size:130%;color:#3366ff;"><strong>repeat for 45 minutes!</strong></span><br /><span style="font-family:trebuchet ms;font-size:130%;color:#3366ff;"><strong></strong></span><br /><span style="font-family:trebuchet ms;font-size:130%;color:#3366ff;"><strong>She threw in a few shoulder stretches for good measure</strong></span><br /><span style="font-family:trebuchet ms;font-size:130%;"><strong><span style="color:#3366ff;">this was freakin; hard! I am sure I have mentioned once or twice ( or a million times), how much I need to take yoga regularly?? Well, I do. I really, really hope to be able to add this in on Sunday (my "off" day from exercise</span>).</strong></span><br /><span style="font-family:trebuchet ms;font-size:130%;"><strong></strong></span><br /><span style="font-family:trebuchet ms;font-size:130%;"><strong>Monday~ <span style="color:#33cc00;">5 am here I am. Ugh. I could not sleep, so why not head to the gym ( sounds like a problem to me). I am glad I got up though. I had 61 minutes to do for my HR training and I did it all on the treadmill. Almost 6 miles worth of intervals. My avg. HR was 157. It went well. I miss running. Officially.</span></strong></span><br /><span style="font-family:trebuchet ms;font-size:130%;color:#33cc00;"><strong></strong></span><br /><span style="font-family:trebuchet ms;font-size:130%;color:#33cc00;"><strong>After that I did a short and sweet weight circuit:</strong></span><br /><span style="font-family:trebuchet ms;font-size:130%;color:#33cc00;"><strong>3x8</strong></span><br /><span style="font-family:trebuchet ms;font-size:130%;color:#33cc00;"><strong>plank to shoulder press</strong></span><br /><span style="font-family:trebuchet ms;font-size:130%;color:#33cc00;"><strong>bent over rows</strong></span><br /><span style="font-family:trebuchet ms;font-size:130%;color:#33cc00;"><strong>front squats</strong></span><br /><span style="font-family:trebuchet ms;font-size:130%;color:#33cc00;"><strong>biceps curls</strong></span><br /><span style="font-family:trebuchet ms;font-size:130%;color:#33cc00;"><strong>( I almost puked after set 2, but could not stop..too many witnesses)</strong></span><br /><span style="font-family:trebuchet ms;font-size:130%;color:#33cc00;"><strong></strong></span><br /><span style="font-family:trebuchet ms;font-size:130%;color:#33cc00;"><strong>Core for 15 minutes straight</strong></span><br /><span style="font-family:trebuchet ms;font-size:130%;color:#33cc00;"><strong>3x15</strong></span><br /><span style="font-family:trebuchet ms;font-size:130%;color:#33cc00;"><strong>crunches</strong></span><br /><span style="font-family:trebuchet ms;font-size:130%;color:#33cc00;"><strong>toe dips</strong></span><br /><span style="font-family:trebuchet ms;font-size:130%;color:#33cc00;"><strong>plank hold( 30 seconds)</strong></span><br /><span style="font-family:trebuchet ms;font-size:130%;color:#33cc00;"><strong>My abs were on fire. I know I was engaging all the right things and taking my time this morning...I hate working abs directly. That's probably why it burns so much cuz I don't do it enough. Lesson learned? Probably not.</strong></span><br /><span style="font-family:trebuchet ms;font-size:130%;color:#33cc00;"><strong></strong></span><br /><span style="font-family:trebuchet ms;font-size:130%;color:#33cc00;"><strong>Spin class was at 10 am-- intervals today. I think they went well. I need to start trying to teach off the bike. I do a lot of activity and find myself kind of fatigued all week. The only time I taught off the bike was when I was 8 months preggo and my belly touched the handle bars ( true story). I know I am still an effective instructor off the bike-I just need to get used to doing that again. </strong></span><br /><span style="font-family:trebuchet ms;font-size:130%;color:#33cc00;"><strong>That's it. </strong></span>MarciaGhttp://www.blogger.com/profile/01544664139995172658noreply@blogger.com0tag:blogger.com,1999:blog-2847435669947380844.post-32248961592283256412010-10-30T14:10:00.003-04:002010-10-30T14:26:01.591-04:00The rest of the week!<span style="font-size:130%;">Thursday~ <span style="color:#cc6600;">Active Recovery and weight training. I needed the recovery. I was pooped!!! I tried to lift weights before the cardio session. It did not go so well. I got though this circuit:</span></span><br /><span style="font-size:130%;"></span><br /><span style="font-size:130%;color:#cc33cc;">3 x10</span><br /><span style="font-size:130%;color:#cc33cc;">Lat pull down</span><br /><span style="font-size:130%;color:#cc33cc;">Biceps Curls </span><br /><span style="font-size:130%;color:#cc33cc;"></span><br /><span style="font-size:130%;color:#cc33cc;">(3) 30 second planks with 15 second rest between.</span><br /><span style="font-size:130%;color:#cc33cc;"></span><br /><span style="font-size:130%;color:#cc33cc;">3x10</span><br /><span style="font-size:130%;color:#cc33cc;"></span><br /><span style="font-size:130%;color:#cc33cc;">Shoulder press</span><br /><span style="font-size:130%;color:#cc33cc;">Squats</span><br /><span style="font-size:130%;color:#cc33cc;"></span><br /><span style="font-size:130%;color:#cc33cc;">planks again.</span><br /><span style="font-size:130%;"></span><br /><span style="font-size:130%;color:#ff6666;">So as you can see, this was not much of a full body routine, but I am glad I just did something. My legs were so fatigued!</span><br /><span style="font-size:130%;color:#ff6666;"></span><br /><span style="font-size:130%;color:#ff6666;">I did my cardio on the elliptical (duh) and walked on an incline for about 15 minutes to finish it off. Whew. That's all for Thursday!</span><br /><span style="font-size:130%;"></span><br /><span style="font-size:130%;">Friday~</span><br /><span style="font-size:130%;color:#00cccc;">Zone 3 Heart Rate for 1 hour. My Zone is 154-167. I averaged 158 for the duration. I started on the treadmill and ran 2 miles! It's been awhile. I then hopped on the elliptical and then finished off on the treadmill again and ran 1.5 miles. It was hard in the beginning and then the feeling past and I was in my groove. It felt pretty awesome--especially when I was done!</span><br /><span style="font-size:130%;color:#00cccc;"></span><br /><span style="font-size:130%;color:#00cccc;">Late that night I had to teach Spin- I kept my HR in Zone 3 ( 142-154) with a 149 average knowing I had a nice long recovery on tap for Saturday. </span><br /><span style="font-size:130%;"></span><br /><span style="font-size:130%;">Saturday- <span style="color:#33cc00;">Active Recovery for 80 minutes! Mission Accomplished! 80 minutes on the spin bike with an average Heart Rate of 138. Aaaaah! I am sure my body needed this. I am not good at taking a whole day off without doing anything so active recovery is right up my alley!</span></span><br /><span style="font-size:130%;color:#33cc00;"></span><br /><span style="font-size:130%;color:#33cc00;">Sunday is to by my day off from activity..and it might be. Or I will try to go to a yoga class to help this aching body. </span><br /><span style="font-size:130%;color:#33cc00;">All in all this has been a great week. I can't wait to see how next week goes. </span>MarciaGhttp://www.blogger.com/profile/01544664139995172658noreply@blogger.com0tag:blogger.com,1999:blog-2847435669947380844.post-45205469217504697182010-10-27T16:44:00.004-04:002010-10-27T17:37:14.721-04:00Epic FAIL. Lessons Learned ( I think).<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEik-hu_aA5YDTPcwhzY8IcBYoZNC2Bwsj4i3mlRiH-Nl2j78tK8IBXDo62Oybjtnr-poS0EmWZmQYq7lTW6_4gI0r8y8MtdxjagrIvMIkpjTAxfPlV03EpHoRuaB9C_JKywflPL3mVPpfM/s1600/IMG_4539.JPG"><img style="MARGIN: 0px 0px 10px 10px; WIDTH: 400px; FLOAT: right; HEIGHT: 267px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5532840999445156434" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEik-hu_aA5YDTPcwhzY8IcBYoZNC2Bwsj4i3mlRiH-Nl2j78tK8IBXDo62Oybjtnr-poS0EmWZmQYq7lTW6_4gI0r8y8MtdxjagrIvMIkpjTAxfPlV03EpHoRuaB9C_JKywflPL3mVPpfM/s400/IMG_4539.JPG" /></a><br /><div><span style="font-size:130%;"><span style="color:#ff0000;">Today's plan for my "new" training. <span style="font-size:180%;">Epic FAIL</span>! I had very good intentions of doing my 120 minutes of straight cardio. Yup, 2 hours. The plan was to have a heart rate of 148-154 for 2 minutes and 1 minute of 167-168 for 2 hours! I am not sure if I am not used to the 5 am workouts anymore <span style="font-size:85%;">(horrible excuse),</span> or that I could not work hard enough on the elliptical to get my HR up in time. I think I figured this out on Monday, but I just had to be sure.<br />First up: elliptical. I lasted 15 minutes.<br />Next up: Step Mill. I lasted 6 minutes.<br />3rd round: Treadmill. I lasted 8 minutes.<br />4th try: Elliptical <span style="font-size:85%;">(different model than the first)</span> 15 -20 minutes ish.<br />5th try: Spin Bike! <span style="font-size:180%;">FINALLY.</span> The last 45 ish mintues I kind of did the right workout.<br /><br /></span>So frustrating. I now know that:<br /><span style="color:#ff0000;"><strong>#1 if the Spin room is occupied- I have to push myself on a different machine--no matter what.<br />#2 2 hours of this workout on the spin bike is going to suck.<br />#3 I will do it next week. Whatever it takes. That's how I roll.<br /></strong></span><span style="color:#33cc00;">I figured that this week and this new training will be me figuring stuff out and that next week will be the real deal. I like to make my own rules as you can see. I also plan on getting my eats in gear next week as well. If I want this HR thing to work I also have to fuel appropriately. I am burning a minimum of 500 cals ( that's my low estimation) a day through exercise. Today for example it was about 900 give or take a few. That's a lot and not normal for me. So I need to fuel the right way <span style="font-size:85%;">( cookies = not</span> <span style="font-size:85%;">the right way--dangit).</span> I have not felt too hungry, but I can already see some changes in my body and it's only been since Monday. It's mostly water I know that, but still. I don't want to be a skinny chick with no energy. Not good.<br />Sooooo, after that lesson on HR and pushing myself I had to venture back to the gym to teach my Spin class. It went well, and I was not as pooped out as I thought I would be. Probably mental. I am pooped now. I am also very sore from my first personal training session. I hope to do it again on Monday. I am on my own for weights tomorrow though.....hope I am not as sore and tired. Off to FUEL ( homemade pizza night). Yum. </span></span>* picture of Miles--he must be pooped too......or he just likes to sleep in the hallway at night. </div>MarciaGhttp://www.blogger.com/profile/01544664139995172658noreply@blogger.com0tag:blogger.com,1999:blog-2847435669947380844.post-59249266751167823372010-10-26T10:06:00.005-04:002010-10-26T10:27:29.383-04:00Monday-Spin, Weights, elliptical. Tuesday-Active recovery and yoga-yup, yoga!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWbNnE6zugtVsUrxnFKYhofRhl80JZyUKRgJbWScMKxbgdsMxjIDkSy_grQYJLlRuORey2q4JbQWWjzgIMtPxyz9MLMmjhefr9wqR_HbR9_PWaWceR6c0Iu1y8sxF8EA-qw8npJ3VQNMs/s1600/BOSU_Ball_3.jpg"><img style="MARGIN: 0px 10px 10px 0px; WIDTH: 199px; FLOAT: left; HEIGHT: 169px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5532359882200611618" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWbNnE6zugtVsUrxnFKYhofRhl80JZyUKRgJbWScMKxbgdsMxjIDkSy_grQYJLlRuORey2q4JbQWWjzgIMtPxyz9MLMmjhefr9wqR_HbR9_PWaWceR6c0Iu1y8sxF8EA-qw8npJ3VQNMs/s400/BOSU_Ball_3.jpg" /></a><br /><div><span style="font-family:verdana;font-size:130%;">Monday- <span style="color:#ff6666;">Race Day Spin today...... I used a repeat class and revamped it a bit. New music and a few new moves and viola. New class. I used my new HR parameters as well. I like having something that makes sense finally!<br /><br /></span></span><div><span style="font-family:verdana;font-size:130%;">Totally Toned <span style="color:#ff6666;">was next on the list. I usually sit it out after race day and today was no exception! It was a fun class to instruct, I was able to incorporate the exercise stability balls in today's class for some variety. I hope to do this more often this session. Lots of laughs were had!</span></span></div><br /><div><span style="font-family:verdana;font-size:130%;color:#ff6666;">So that was my classes for the day. With my new training I am not to <em>count</em> my class instruction as a true workout. Awesome. </span></div><br /><div><span style="font-family:verdana;font-size:130%;color:#ff6666;">I headed back to the gym after getting the girl from school to weight train with Ryan. It was a lot of fun. Not overly difficult, but I am not complaining. I have not lifted in months (regularly).</span></div><br /><div><span style="font-family:verdana;font-size:130%;color:#ff6666;">He had me throwing an 8 lb. medicine ball overhead--let it bounce no more than 1 time and then do it again for about 8 passes. Walking lunges with medicine ball rotation, 1 leg squats, 1 leg hamstring curls with the stability ball, push ups, pull-ups, jumping lunges, BOSU push ups + burpee, TRX rows and, and, and. Whew. Oh, we ended with core. I loathe working my core, but I know it will only make running as well as cycling and just about every physical activity easier!<br /><br /></span></div><div><span style="font-family:verdana;font-size:130%;color:#ff6666;">After that torture, it was time to torture myself with my first prescribed workout- It was called Threshold 3. I had 5 minutes of intervals for 60 minutes total. I thought for sure I would stop at 15 minutes in. By minute 25 I found my groove and there was no stopping me now until that darn elliptical said 60:00complete! Ugh. It was pretty hard. Thankfully, I only have to have my heart rate up super high ( 167-168) for 1 minute. It took me about 35 seconds to get it up that high ( I was at 154 at the time). So I need to work on that next time- I was not working hard enough apparently. Gah! </span></div><br /><div><span style="font-family:verdana;font-size:130%;">That brings me to today (Tuesday!). <span style="color:#33ccff;">My active recovery day! Yay! I got up at dark thirty to hit the elliptical again. My goal was to keep my heart rate between 132-142 for 60 minutes. Mission complete! I averaged 137 beats per minute for the duration. I don't get bored surprisingly. I think it's because I am constantly looking at my Heart Rate monitor --time pretty much flies by that way. </span></span></div><div><span style="font-family:Verdana;font-size:130%;color:#33ccff;">Once at home I actually did some yoga/stretching for a whole 45 minutes! Let's see if I can continue this. Twice a week would be ideal, but I will shoot for once a week for now.</span></div><br /><div><span style="font-family:verdana;font-size:130%;color:#33ccff;">I will be instructing my New Mom's class in a few hours, but I think it will be mostly a cardio day for them on the machines and track and core work and stretching is the plan so far. Well, that depends on if we have a tornado! </span></div></div>MarciaGhttp://www.blogger.com/profile/01544664139995172658noreply@blogger.com0tag:blogger.com,1999:blog-2847435669947380844.post-21191433048321693342010-10-25T07:00:00.001-04:002010-10-24T23:17:24.114-04:00Sunday----Metabolic Test.<span style="font-size:130%;">Sunday~ <span style="color:#66cccc;">Kind of a rest day for me...maybe closer to an active rest day.</span></span><br /><span style="font-size:130%;color:#66cccc;">I took a test today. 2 metabolic tests to be exact. In a nutshell I found out my true resting heart rate as well as my active metabolic performance training zones as it relates to my cycling. </span><br /><span style="font-size:130%;color:#66cccc;">I got all my correct heart rate zones and stuff. I can't wait to use my Zone 3 ( 154-167 bpm) during my race day spin tomorrow! <span style="font-size:85%;">( I was on the bike for about 10 minutes with a horrible face mask on-- huffing and puffing away....)</span></span><br /><span style="font-size:130%;color:#66cccc;">I found out that when I am active that 80% of my calorie expenditure is through FAT! Woohoo!! And 20% is through carbs. Apparently this is really good news according to my tester. The test showed that I am very well conditioned and have a pretty decent aerobic base. I just need to maintain it. I received a boatload of information too. Even a training schedule of when to be in what Zone, for how long etc. Lots to learn!</span><br /><span style="font-size:130%;color:#66cccc;">I asked my tester <span style="font-size:85%;">(Ryan)</span> if it was realistic for me to want to fit i weights on my own. He basically said that when I teach it does not count as my own workout! I actually knew this already, but it was nice <span style="font-size:85%;">( or not!???! depends...)</span> to hear it from a true expert!</span><br /><span style="font-size:130%;color:#66cccc;">Sooooo, my program calls for2 days of strength training. Tomorrow might be my first crack at this, with Ryan! He's pretty tough and I have never had a trainer before, so this might be fun. Oh, it will be. I hope it all works out and I am able make the appointment. </span><br /><span style="font-size:130%;color:#66cccc;">So, it was kind of an easy day exercise wise for me even though I worked hard for a short period of time. </span>MarciaGhttp://www.blogger.com/profile/01544664139995172658noreply@blogger.com0tag:blogger.com,1999:blog-2847435669947380844.post-1423501501017362262010-10-24T09:24:00.004-04:002010-10-24T09:32:43.239-04:00Saturday-taking it easy!<span style="font-size:130%;">Saturday-</span> <span style="font-size:130%;color:#ff6666;">It was a very easy day. 45 minutes or so on the elliptical-not letting my HR get past 150. I read a lot. It was nice! I had to take it easy because I am taking a metabolic test on Sunday (today) and was not to push myself the day before the test. I am kind of nervous and excited. The test will be hard! I have to go all out on the bike so I can get my true HR biking parameters! Yahoo..finally. I hope I don't suck! I have not eaten anything since 11 pm last night and can't eat until after my test (noon today) T-minus 2.5 hours. Please hurry up. I love to eat. I miss food.....</span><br /><span style="font-size:130%;color:#ff6666;">I will be teaching a 90 minute High Intensity Spin class that starts in a few weeks and it will be all HR based--very interested to see my results.</span><br /><span style="font-size:130%;color:#ff6666;"></span><br /><span style="font-size:130%;color:#ff6666;">I also have a Race Day planned for tomorrow's spin class where I can do my first "test" using my heart rate numbers. </span>MarciaGhttp://www.blogger.com/profile/01544664139995172658noreply@blogger.com0tag:blogger.com,1999:blog-2847435669947380844.post-677520296965715572010-10-22T14:35:00.002-04:002010-10-22T14:39:46.349-04:00Friday!!!!<strong><span style="font-family:trebuchet ms;font-size:130%;color:#ffcc66;">Friday!</span></strong><br /><strong><span style="font-family:trebuchet ms;font-size:130%;color:#ffcc66;">Early Spin. My class numbers are still good-whew!</span></strong><br /><strong><span style="font-family:trebuchet ms;font-size:130%;color:#ffcc66;">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.</span></strong><br /><strong><span style="font-family:trebuchet ms;font-size:130%;color:#ffcc66;"></span></strong><br /><strong><span style="font-family:trebuchet ms;font-size:130%;color:#ffcc66;">Totally Toned looked fun ( from where I sat). They used the exercise ball for ball lunges, abs, back and wall sits today. TGIF! </span></strong>MarciaGhttp://www.blogger.com/profile/01544664139995172658noreply@blogger.com0tag:blogger.com,1999:blog-2847435669947380844.post-41862721601441199662010-10-21T21:30:00.003-04:002010-10-21T21:36:38.242-04:00Thursday- no spinning today....<span style="font-family:trebuchet ms;font-size:180%;">Thursday-</span><br /><span style="font-family:trebuchet ms;font-size:180%;">Well I got my hair did today! That consisted of 3 hours in a chair. That always makes me sleepy. I was not able to take the noon spin today ( Booo!). I taught my Cardio Sculpt at 4:15 though. It was a combo of kickboxing/weights/core/more cardio....lots of stuff that did not make sense, but I guess it really did! My 1 participant enjoyed herself....so did I!</span><br /><span style="font-family:trebuchet ms;font-size:180%;">That's all for Thursday. </span>MarciaGhttp://www.blogger.com/profile/01544664139995172658noreply@blogger.com2tag:blogger.com,1999:blog-2847435669947380844.post-47289846690841300422010-10-20T13:17:00.004-04:002010-10-20T13:29:01.180-04:00Tuesday and Wednesday Recap-- Elliptical sessions and Spinning....<span style="font-family:trebuchet ms;font-size:180%;">Tuesday- <span style="color:#00cccc;">The elliptical and me are attached at the hip lately. Nothing else in the gym seems appealing at this time. SO that's what I did...about 30 minutes on the elliptical before I met with my new mom's group. I put their butts on the elliptical this time for 20 minutes and then 2 laps around the track. We moved it to the studio after that for some weights and core work.</span></span><br /><span style="font-family:trebuchet ms;font-size:180%;color:#00cccc;">I try to do something different each session- we use the Body Bars this time. I made them <span style="font-size:100%;">( OK, suggested)</span> use heavier bars and dumbbells this time. A few of them mentioned that they want arms like me...I assured them 1-2 lbs weights is <strong>not</strong> how to accomplish that...... </span><br /><span style="font-family:trebuchet ms;font-size:180%;color:#00cccc;">We went through 2 sets of 12 reps:</span><br /><span style="font-family:trebuchet ms;font-size:180%;color:#00cccc;">Squat/lunge sequence</span><br /><span style="font-family:trebuchet ms;font-size:180%;color:#00cccc;">1 arm rows</span><br /><span style="font-family:trebuchet ms;font-size:180%;color:#00cccc;">----------------------</span><br /><span style="font-family:trebuchet ms;font-size:180%;color:#00cccc;">front squat </span><br /><span style="font-family:trebuchet ms;font-size:180%;color:#00cccc;">lat pull downs</span><br /><span style="font-family:trebuchet ms;font-size:180%;color:#00cccc;">---------------------</span><br /><span style="font-family:trebuchet ms;font-size:180%;color:#00cccc;">triceps exts.</span><br /><span style="font-family:trebuchet ms;font-size:180%;color:#00cccc;">and about 5 minutes of straight abs/core</span><br /><span style="font-family:trebuchet ms;font-size:180%;color:#00cccc;">--------------------------------------------</span><br /><span style="font-family:trebuchet ms;font-size:180%;color:#00cccc;">I can see a lot of improvements each week <span style="font-size:100%;">(attitudes and effort)-</span>whew!</span><br /><span style="font-family:trebuchet ms;font-size:180%;"></span><br /><span style="font-family:trebuchet ms;font-size:180%;">Wednesday- <span style="color:#ff9900;">30 minutes on the elliptical with a HR between 150-159. </span></span><br /><span style="font-family:trebuchet ms;font-size:180%;color:#ff9900;">Spin class after that. Strength workout today--long hill intervals and new music = successful <em>and</em> happy class. One girl mentioned that she thought she was gonna hurl--not my mission, but she was either working at her max HR for a while or is coming down with something! </span><br /><span style="font-size:180%;"><span style="color:#ff9900;"><span style="font-family:trebuchet ms;">That's it for today-I have a PT client this evening</span>.</span></span>MarciaGhttp://www.blogger.com/profile/01544664139995172658noreply@blogger.com0tag:blogger.com,1999:blog-2847435669947380844.post-37728681046877464632010-10-19T08:58:00.003-04:002010-10-19T09:12:22.214-04:00Monday, Monday......<span style="font-family:courier new;"><strong>Monday~ <span style="color:#ff0000;">I think I am done with my pity party- until race day! Just keepin' it real up in here! The Boston Marathon made history when it sold out in 7 hours! That is amazing!!!! I knew I was not going, but it made me feel a little bit better knowing there was no chance now! Ha..whatever it takes. UNTIL my friend texted me saying a woman in our running group can't use her confirmed entry to Boston for some reason and I might want to see if I can get hers. I didn't ask any questions, but I am doubtful she would just donate it to me cuz that's the only way I would get to race in Boston- if someone else paid for me! My lovely friends that are going there let me in on all the ways to save $$-drive and stay with strangers for free! I would be fine with that! No need to dwell on the shoulda/coulda/woulda-it just gives me a headache.</span></strong></span><br /><span style="font-family:courier new;color:#ff0000;"><strong></strong></span><br /><span style="font-family:courier new;color:#ff0000;"><strong>So on to Monday's Spin class. I did a repeating interval class. I have not taught one in a very long time. I always get frustrated trying to come up with the timing that works....well I figured it out and I think the class went very well! It was 6 minutes of fast intervals ( runs, jumps etc) followed by a 5 minute progressive hill. I let the class decide what type of hill they wanted to do, as long as it was different every time. Some people like that they get to choose, and some freak out and just do what I do! I am fine with that. Sometimes you just don't feel like thinking too much and rely on the instructor (me) to tell you what to do- that's what it's all about! </strong></span><br /><span style="font-family:courier new;"><strong>Totally Toned- <span style="color:#33ffff;">I had every intention of participating, but I guess I changed my mind. There were 3 ladies that showed up today. We had a great time scaring the non-mother in class with our birth stories! Ahhhh! We let her in on things we wished our so called friends had told us! I hope we did not scare her too much...it was all in good fun though. </span></strong></span>MarciaGhttp://www.blogger.com/profile/01544664139995172658noreply@blogger.com0tag:blogger.com,1999:blog-2847435669947380844.post-87262755466587405872010-10-18T13:28:00.003-04:002010-10-18T13:58:57.905-04:00Recaps.........<span style="font-family:trebuchet ms;"><strong>Saturday-</strong> <span style="color:#ff6666;">Elliptical for about 15 minutes and then off to Power Spin. I pretty much kept it low key in Spin. I am liking using it for a long non-Power Spin day. I still get the exercise that I NEED and can do it at a lower intensity if I choose. I think I averaged a 150 heart rate. </span></span><br /><span style="font-family:trebuchet ms;color:#ff6666;">Saturday was also Amara's Kid's Marathon! She ran the whole thing which was her goal! YAY! She was so proud of herself...I was proud of her too. She appeared to have a lot of fun and even said, " That was a lot easier than I thought!" She had a nervous tummy before the race and even hit the bathroom <span style="font-size:85%;">(#1)</span> at least 3 times in 3o minutes before the race! She is an athlete folks! Ha ha! After the race we stayed at the YMCA for the Harvest Fest they were putting on. While there she (<span style="font-size:85%;"> done by yours truly</span>) got her nails painted, face painted and played a few games. It was a nice afternoon. </span><br /><span style="font-family:trebuchet ms;"></span><br /><span style="font-family:trebuchet ms;"><strong>Sunday~</strong> <span style="color:#33ff33;">Sunday was the Grand Rapids Marathon! Lots of people from my running group were there and did a great job. My husband's fishing buddies sister <span style="font-size:85%;">( does that make sense???)</span> won the over all female marathon <span style="font-size:85%;">(2:45 and some change)</span> She is set to go to the Olympic Trials now. It was so awesome to see her running to the finish-I can't fathom running that fast--ever! </span></span><br /><span style="font-family:trebuchet ms;color:#33ff33;">The weather was perfect and I had fun taking pics and watching friends qualify for The Boston Marathon. A friend of mine squeaked by with 40 seconds to spare! Talk about a nail biter! </span><br /><span style="font-family:trebuchet ms;"><span style="color:#33ff33;">With that being said, today is the first day of signs ups for the race....I have gotten multiple emails/texts/ and Face Book messages asking/telling/ exclaiming about this. Ugh! I am happy for my friends (<span style="font-size:85%;"> really, I am.)</span> This is harder than I thought though!! I think it's because it's such a fun group going that has me down. Not so much the race itself ( who am I kidding??), but the company and the fact that they think this will be there last marathon ever too <span style="font-size:85%;">( we all say that though....). </span></span></span><br /><span style="font-family:trebuchet ms;color:#33ff33;">My brother knows of my wallowing in self pity today and brought over a wine cooler! Ha ha. My cycling buddy gave me homemade baked goods--pumpkin cookies and some pumpkin bread!! The baked goods are easing the sadness a bit I must admit! It's too early for the wine cooler! I still have to pick Amara up from school! </span>MarciaGhttp://www.blogger.com/profile/01544664139995172658noreply@blogger.com2