Wednesday~ Crazy 1000 meter sprints on the track in humidity that was just stupid. I did a very short warm up and then (4) 1000 meter "sprints" in about 4:12 each time. It was hard. The nice part is that I got to rest for 4:12 between sprints. I did about a mile cool down. Spin class was at 10 am; intervals. Turbo Kick class and I think that was all. Ha. Cardio overload, but it was fun.
Thursday~ Elliptical Hill intervals. 20 seconds hard and 20 seconds easy for 30 minutes. I then ran a half mile on the treadmill just for fun. I might go and walk on the treadmill while Amara has her Track and Field class in about an hour.
Showing posts with label Turbo Kick. Show all posts
Showing posts with label Turbo Kick. Show all posts
Thursday, August 5, 2010
Saturday, July 31, 2010
Friday and getting back into running....for now.
Friday~ Early Spin class! It was a fun interval style today. A few big hills that got progressively steeper as the climb progressed. After that I lifted weights! Yay! Full body lifting.
3x10
Chest Press (apparently my shoulder still hurts)
Squats ( in the rack!)
Dead lifts ( Free motion-first time using this)
Bicep 21's (body bar 15#)
Short and sweet. I met my goal of lifting for this week! I hope to keep it up!
Saturday~ 11.5 mile run. Was supposed to do 12, but the route was off for some reason. It was a tough run and I did not feel the need to run the last half mile. It's been a while since I actually did a long run ( 10 mile race, spin class, duathlon, spin class....), so yeah, it was tough today.
It was humid and I got a mean tan (even though I used sunscreen!) but the good news is I looked fashionable in my running skirt and green Adidas top. I got many compliments on my *outfit*. It had me laughing! Another tie in to my Examiner Article on being Fit and Fashionable! I guess I thought I had to try and look cute since I knew I was going to struggle during today's run! Although, by 3 miles in most of us in the group looked as if we had run a 10 mile race--the humidity was awful and we were drenched. I actually wrung my skirt out during the 9th mile it was so heavy with sweat-gross.
Weekly wrap up:
Miles: 18
Spin classes: 3
Weights: 3
Yoga: 0
Road bike miles:0
Other: 1 (TurboKick class)
Gym cardio: 20 minutes on elliptical
After looking at my wrap up, I hope to run more miles, bike more miles, do yoga and maintain the rest. We shall see! With that being said, I am pretty sure I am teaching Power Spin next weekend and then going out of town the next! I need to figure out when to fit in my long runs.
3x10
Chest Press (apparently my shoulder still hurts)
Squats ( in the rack!)
Dead lifts ( Free motion-first time using this)
Bicep 21's (body bar 15#)
Short and sweet. I met my goal of lifting for this week! I hope to keep it up!
Saturday~ 11.5 mile run. Was supposed to do 12, but the route was off for some reason. It was a tough run and I did not feel the need to run the last half mile. It's been a while since I actually did a long run ( 10 mile race, spin class, duathlon, spin class....), so yeah, it was tough today.
It was humid and I got a mean tan (even though I used sunscreen!) but the good news is I looked fashionable in my running skirt and green Adidas top. I got many compliments on my *outfit*. It had me laughing! Another tie in to my Examiner Article on being Fit and Fashionable! I guess I thought I had to try and look cute since I knew I was going to struggle during today's run! Although, by 3 miles in most of us in the group looked as if we had run a 10 mile race--the humidity was awful and we were drenched. I actually wrung my skirt out during the 9th mile it was so heavy with sweat-gross.
Weekly wrap up:
Miles: 18
Spin classes: 3
Weights: 3
Yoga: 0
Road bike miles:0
Other: 1 (TurboKick class)
Gym cardio: 20 minutes on elliptical
After looking at my wrap up, I hope to run more miles, bike more miles, do yoga and maintain the rest. We shall see! With that being said, I am pretty sure I am teaching Power Spin next weekend and then going out of town the next! I need to figure out when to fit in my long runs.
Thursday, October 22, 2009
Kicboxing to recover???
I thought i might make it to the gym early thins morning with the kids, but Miles decided to sleep in past 9am! I thought he was sick since he gets up at 7:15 am everyday. I think he is teething and or growing. So we missed the gym this morning.
I was not sure if I would go later in the evening, but I ended up going to my favorite 5:30 pm cardio kickboxing class.
I noticed that I was not going all out during class. I probably still need more recovery. Oh well. I still consider this class my recovery even though it can be really intense ( between every song * there are 6* we were instructed to do 20 jump squats-OY!) That's the kind of recovery I am talking about! Ha....
I stretched for about 5-8 minutes after class and called it a day. The instructor noticed I have been MIA for a few weeks ( or was it months?!?!). I told her I had been training for the GR Marathon (again..pay attention people). I told her I would be back for a few weeks so I would please like to have my front row spot back!
I might try to spin tomorrow morning if Miles decides to get up at a decent our!
I was not sure if I would go later in the evening, but I ended up going to my favorite 5:30 pm cardio kickboxing class.
I noticed that I was not going all out during class. I probably still need more recovery. Oh well. I still consider this class my recovery even though it can be really intense ( between every song * there are 6* we were instructed to do 20 jump squats-OY!) That's the kind of recovery I am talking about! Ha....
I stretched for about 5-8 minutes after class and called it a day. The instructor noticed I have been MIA for a few weeks ( or was it months?!?!). I told her I had been training for the GR Marathon (again..pay attention people). I told her I would be back for a few weeks so I would please like to have my front row spot back!
I might try to spin tomorrow morning if Miles decides to get up at a decent our!
Monday, June 8, 2009
Lightning Strikes
Sunday~ Turbo Kick! I won't even elaborate. I was able to get a bit or weight training in, but not as much as I had planned. I planned on running as well, but that did not happen either.
Monday~I planned on getting up at 5:45am to go for a 6-8 mile run. I was up earlier than that though. My human alarm clock is teething and wanted some snuggles. I was still able to get out the door by 6:20am. I should add that it was raining slightly. I was determined. I have run in the rain plenty of times right?!?! Well, I should have stayed home to snuggle with my sleeping son. My GPS never turned on and I decided today to run a new route! I then changed my plan of action to run 30-35 minutes out and back. At about 24 minutes into the run I noticed that my GPS had finally started to work!! It was at this time too, that the lightning started! Great. So I decided to run for 1 more minute, reset the GPS and high tail it back home. Good thing my GPS stopped when I reset it. I think I was running at least an 8 minute mile back home. I think I counted 4-5 more lightning strikes as well. It kind of freaked me out ( not to mention my GPS and MP3 player was not the best thing to be using), but it was also kind of cool. And it made me run faster so I burned more fat--right?!?! As it happens by the time I made it home the lightning had stopped and the rain was back to a steady mist and not a downpour( oh, and I made it back in around 21 minutes--negative splits!). I was feeling pretty good so I decided to run half a mile out and back to my house ( a route I already knew the mileage of). Despite the weather and near death experience; I felt awesome! I was totally soaked to the bone too. I figured out that I ran about 6.6 miles in just under 60 minutes. I really need to get the miles in before my 10k on the 27th! I taught a Spinning class as well. It was a half strength class and half endurance and all HARD. I am not sure if it had anything to do with the fact that I did not have enough of a break after running or not, but it was tough. Loved it!
I later went to the gym to finish up my weight training from Sunday. My legs are pretty much shot!
FIT TIP:
Running in Thunderstorms
Never underestimate the power of a thunderstorm. It can roll in fast and unanticipated, especially in summer months, and as a runner you may find yourself far from shelter when you need it most. The overall annual risk of being struck by lightning may be higher than you think at one in 280,000, but that doesn't tell the whole story. This simple, maybe misleading, statistic is derived from the total number of lightning strikes divided by the total population including lots of people who by virtue of their lifestyles face a close to zero chance of ever getting struck. That, of course, elevates the risk considerably for those of us who do things outdoors.
Don't worry about all those flash to bang formulas for calculating how much time you have to fool around before lightning is striking around your toes. According to the National Lightning Safety Institute, if you can see it, flee it (take shelter immediately); if you can hear it, clear it (stop what you're doing and find a safe place to wait). If there's lightning and you are caught with nowhere to go, crouch in a low place with your feet on the ground and your hands over your ears to minimize the truly ear-splitting quality of lightning up close and personal. Don't sit or lie down; minimize your contact with the ground while trying to be as low as possible. Don't huddle; keep at least 15 feet between you and the next person.
It may be true that you have to be pretty unlucky to get struck by lightning, but common sense has an awful lot to do with it. Get more information from the National Lightning Safety Institute at www.lightningsafety.com.
borrowed from: HERE
Monday~I planned on getting up at 5:45am to go for a 6-8 mile run. I was up earlier than that though. My human alarm clock is teething and wanted some snuggles. I was still able to get out the door by 6:20am. I should add that it was raining slightly. I was determined. I have run in the rain plenty of times right?!?! Well, I should have stayed home to snuggle with my sleeping son. My GPS never turned on and I decided today to run a new route! I then changed my plan of action to run 30-35 minutes out and back. At about 24 minutes into the run I noticed that my GPS had finally started to work!! It was at this time too, that the lightning started! Great. So I decided to run for 1 more minute, reset the GPS and high tail it back home. Good thing my GPS stopped when I reset it. I think I was running at least an 8 minute mile back home. I think I counted 4-5 more lightning strikes as well. It kind of freaked me out ( not to mention my GPS and MP3 player was not the best thing to be using), but it was also kind of cool. And it made me run faster so I burned more fat--right?!?! As it happens by the time I made it home the lightning had stopped and the rain was back to a steady mist and not a downpour( oh, and I made it back in around 21 minutes--negative splits!). I was feeling pretty good so I decided to run half a mile out and back to my house ( a route I already knew the mileage of). Despite the weather and near death experience; I felt awesome! I was totally soaked to the bone too. I figured out that I ran about 6.6 miles in just under 60 minutes. I really need to get the miles in before my 10k on the 27th! I taught a Spinning class as well. It was a half strength class and half endurance and all HARD. I am not sure if it had anything to do with the fact that I did not have enough of a break after running or not, but it was tough. Loved it!
I later went to the gym to finish up my weight training from Sunday. My legs are pretty much shot!
FIT TIP:
Running in Thunderstorms
Never underestimate the power of a thunderstorm. It can roll in fast and unanticipated, especially in summer months, and as a runner you may find yourself far from shelter when you need it most. The overall annual risk of being struck by lightning may be higher than you think at one in 280,000, but that doesn't tell the whole story. This simple, maybe misleading, statistic is derived from the total number of lightning strikes divided by the total population including lots of people who by virtue of their lifestyles face a close to zero chance of ever getting struck. That, of course, elevates the risk considerably for those of us who do things outdoors.
Don't worry about all those flash to bang formulas for calculating how much time you have to fool around before lightning is striking around your toes. According to the National Lightning Safety Institute, if you can see it, flee it (take shelter immediately); if you can hear it, clear it (stop what you're doing and find a safe place to wait). If there's lightning and you are caught with nowhere to go, crouch in a low place with your feet on the ground and your hands over your ears to minimize the truly ear-splitting quality of lightning up close and personal. Don't sit or lie down; minimize your contact with the ground while trying to be as low as possible. Don't huddle; keep at least 15 feet between you and the next person.
It may be true that you have to be pretty unlucky to get struck by lightning, but common sense has an awful lot to do with it. Get more information from the National Lightning Safety Institute at www.lightningsafety.com.
borrowed from: HERE
Thursday, June 4, 2009
Thursday
Today was another short and sweet workout. One session of insane Turbo Kick instructor was all I could handle today!
I might have some obstacles to figure out this Friday, Saturday and Sunday due to the fact that my husband is leaving town for those days. I will do my best to fit in some structured exercise.
The weather will be perfect for being outdoors. I hope to get a longish run in; my 10k is at the end of the month!
I have a 5k in a week from Saturday that I am running alongside my husband. My 5 year old will be participating in a 1 mile Fun Run the night before. She is so excited. She ran a mile last night at our local track to prepare herself. Matt took her. When she came home the first thing she said was, " 1 mile, baby!" It was really funny.
I am going to Target to get her a wicking outfit! I can't wait!
I might have some obstacles to figure out this Friday, Saturday and Sunday due to the fact that my husband is leaving town for those days. I will do my best to fit in some structured exercise.
The weather will be perfect for being outdoors. I hope to get a longish run in; my 10k is at the end of the month!
I have a 5k in a week from Saturday that I am running alongside my husband. My 5 year old will be participating in a 1 mile Fun Run the night before. She is so excited. She ran a mile last night at our local track to prepare herself. Matt took her. When she came home the first thing she said was, " 1 mile, baby!" It was really funny.
I am going to Target to get her a wicking outfit! I can't wait!
Tuesday, June 2, 2009
Crazy for cardio!
Today was a busy day. I was able to make it to the gym for another great Turbo kick class with the crazy ( in a good way) instructor. After class I stretched for a bit and decided to do some core work on the BOSU trainer. I have used this contraption a few times, but I think I might do it more often when I learn what else I can do on it. I did some basic planks, push ups and plank with knee ins. It takes a lot for me to feel much with my abs. It must be because they are so strong. Or the fact that they are totally wrecked after my babies. I like the first reason better ( if only it was the correct answer!) I am hoping to feel some evidence of ab training tomorrow.
I then did a .75 mile walk on an incline on the treadmill. Mainly I wanted to watch some TV and this was the time to do it.
I taught my Calorie Killer class at 4:15 today. I made it up minutes before class and I think it went over well. There were only 4 ladies today and 3 of them said they liked it! I usually make up my classes at home, but today I just was not inspired yet! Nothing like waiting until the last minute. We did a bit of everything in class today--- Mountain climbers, planks, push ups, toning and four 3 minute Cardio Blasts. I tired to keep the heart rates elevated for the majority of class today. I hope I was successful.
Tonight was the first time I have been back to my running club since the 25k. It was fun. It was the recruiting meeting tonight, 4 mile easy run and then an ice cream social afterwards. It felt really good to be back!
I then did a .75 mile walk on an incline on the treadmill. Mainly I wanted to watch some TV and this was the time to do it.
I taught my Calorie Killer class at 4:15 today. I made it up minutes before class and I think it went over well. There were only 4 ladies today and 3 of them said they liked it! I usually make up my classes at home, but today I just was not inspired yet! Nothing like waiting until the last minute. We did a bit of everything in class today--- Mountain climbers, planks, push ups, toning and four 3 minute Cardio Blasts. I tired to keep the heart rates elevated for the majority of class today. I hope I was successful.
Tonight was the first time I have been back to my running club since the 25k. It was fun. It was the recruiting meeting tonight, 4 mile easy run and then an ice cream social afterwards. It felt really good to be back!
I think I got my fill of cardio today!
Thursday, May 28, 2009
Thursday
I thought I posted in here yesterday....guess not!
Well I took an unplanned day off yesterday so maybe that's why I forgot to post. Some family obligations came up. I was a bit stressed about not getting my workout it. I already know things come up now and again, but I really thought I was going to be able to able to get it in. Oh well, no sweat! I still taught a class so I was a bit active with that.
On to today. I did 2 pull ups ( twice!!) Woohoo! Matt was at the gym for basketball and he basically made me go to the pull up bar and try. I ma glad he did! I was praying I could at least do 1 all by myself and I did 2. He says I will be dong 5 in a row in no time. Hmmm, not sure about that! I also got the rest of my weight training in.
Before weights I did Turbo Kick. I made it 3 times this week and it really did not get any easier! At the height of class I actually got a bit sick to my stomach for a few seconds so I know I was really pushing myself to my limit. It' s so different instructing a class and not being able to go there. What a difference!
Well I took an unplanned day off yesterday so maybe that's why I forgot to post. Some family obligations came up. I was a bit stressed about not getting my workout it. I already know things come up now and again, but I really thought I was going to be able to able to get it in. Oh well, no sweat! I still taught a class so I was a bit active with that.
On to today. I did 2 pull ups ( twice!!) Woohoo! Matt was at the gym for basketball and he basically made me go to the pull up bar and try. I ma glad he did! I was praying I could at least do 1 all by myself and I did 2. He says I will be dong 5 in a row in no time. Hmmm, not sure about that! I also got the rest of my weight training in.
Before weights I did Turbo Kick. I made it 3 times this week and it really did not get any easier! At the height of class I actually got a bit sick to my stomach for a few seconds so I know I was really pushing myself to my limit. It' s so different instructing a class and not being able to go there. What a difference!
Tuesday, May 26, 2009
Better late than never!
OK so my plans were to get back on track on Monday, but there is no rule that says you can't start plans on Tuesday's right???
I had great intentions, but I think my allergies won. Might not make sense, but I under ate yesterday. This can be just as unhealthy as overeating. I was just very run down and did not have much of an appetite for most of the day. So today is the day! So Monday was a scratch...today is a do over!
Today I ventured back to the gym for Turbo Kick again! I was a few minutes late and was banished to the back of the room where I had trouble seeing the instructor. Luckily the routine was somewhat familiar to me as I did it Sunday so I was able to follow things a lot better than if it was my first time. My back was/is still sore by the way from Sunday's class. Sweet!
After that I did my weight training. Today it was 5 sets of 6 reps for most of the exercises. Heavy weights day. It was great. I stretched afterwards and called it a day. Well I almost called it a day. I taught a cardio kickboxing class later on at 4pm. I used some "borrowed" material from the Turbo Kick class . I changed a few things to make it my own though. I think they enjoyed it. I am really working on my memorization skills too. I did pretty well I think.
I won't be posting my eats all the time, but just to get a general idea; here is was I ate today.
~ Oat bran, cottage cheese and strawberries
~ protein shake, plain almond milk and fiber bar
~ carrots, 0% Greek yogurt, few tbs of vanilla yogurt, strawberries and pineapple
~lean turkey, brown rice and asparagus
I will eat one more time and probably have a sugar free Popsicle while I watch my DVR of the Bachelorette!
I also had almost a gallon of water as well. I need to get used to drinking this much. I know I am missing some more green veggies, but I am very satisfied with how I ate today.
FIT TIP:
THE BENEFITS OF A FOOD LOG
Makes you more conscious of when and what you consume on a daily basis. It's easy to account for the big stuff - that piece of cheese cake, or that big turkey dinner. But it's often the little things that get you, like...
The cream and sugar in your daily coffee.
The butter on your morning bagel.
The handful of peanuts you mindlessly grabbed while sitting in front of the T.V..
Allows you to gain an understanding of just how much food you need to consume to reach your weight loss goals.
If you keep track of your weight or waist measurement along with your food intake, you'll soon notice whether your weight/waist size is trending up, down or staying the same. If you keep an accurate food log, you can make small adjustments to your caloric intake to help you achieve your goals.
Allows you to accurately calculate how many calories you eat. When you combine your food log with a nutrition software, you can quickly and easily find out how many calories you consume...on a meal-to-meal, day-to-day basis. Doing this is perhaps the quickest way to reach your weight loss goals.
Reveals patterns in your eating habits.
Do you eat more at night than during the day? Do you eat when more or less when stressed? Do most of your calories come from carbohydrates? From protein? Or from fat? Are you eating at regular intervals throughout the day or do you eat fewer but bigger meals? Keeping a food log can help you answer these questions. Just being more conscious about what you eat, when you eat, why you eat and how much you eat can make all the difference in the world.
Keeps you focused on your goal. What you focus on becomes your reality. If you are focused on eating balanced, healthy meals you will tend to eat that way more often than not.
I had great intentions, but I think my allergies won. Might not make sense, but I under ate yesterday. This can be just as unhealthy as overeating. I was just very run down and did not have much of an appetite for most of the day. So today is the day! So Monday was a scratch...today is a do over!
Today I ventured back to the gym for Turbo Kick again! I was a few minutes late and was banished to the back of the room where I had trouble seeing the instructor. Luckily the routine was somewhat familiar to me as I did it Sunday so I was able to follow things a lot better than if it was my first time. My back was/is still sore by the way from Sunday's class. Sweet!
After that I did my weight training. Today it was 5 sets of 6 reps for most of the exercises. Heavy weights day. It was great. I stretched afterwards and called it a day. Well I almost called it a day. I taught a cardio kickboxing class later on at 4pm. I used some "borrowed" material from the Turbo Kick class . I changed a few things to make it my own though. I think they enjoyed it. I am really working on my memorization skills too. I did pretty well I think.
I won't be posting my eats all the time, but just to get a general idea; here is was I ate today.
~ Oat bran, cottage cheese and strawberries
~ protein shake, plain almond milk and fiber bar
~ carrots, 0% Greek yogurt, few tbs of vanilla yogurt, strawberries and pineapple
~lean turkey, brown rice and asparagus
I will eat one more time and probably have a sugar free Popsicle while I watch my DVR of the Bachelorette!
I also had almost a gallon of water as well. I need to get used to drinking this much. I know I am missing some more green veggies, but I am very satisfied with how I ate today.
FIT TIP:
THE BENEFITS OF A FOOD LOG
Makes you more conscious of when and what you consume on a daily basis. It's easy to account for the big stuff - that piece of cheese cake, or that big turkey dinner. But it's often the little things that get you, like...
The cream and sugar in your daily coffee.
The butter on your morning bagel.
The handful of peanuts you mindlessly grabbed while sitting in front of the T.V..
Allows you to gain an understanding of just how much food you need to consume to reach your weight loss goals.
If you keep track of your weight or waist measurement along with your food intake, you'll soon notice whether your weight/waist size is trending up, down or staying the same. If you keep an accurate food log, you can make small adjustments to your caloric intake to help you achieve your goals.
Allows you to accurately calculate how many calories you eat. When you combine your food log with a nutrition software, you can quickly and easily find out how many calories you consume...on a meal-to-meal, day-to-day basis. Doing this is perhaps the quickest way to reach your weight loss goals.
Reveals patterns in your eating habits.
Do you eat more at night than during the day? Do you eat when more or less when stressed? Do most of your calories come from carbohydrates? From protein? Or from fat? Are you eating at regular intervals throughout the day or do you eat fewer but bigger meals? Keeping a food log can help you answer these questions. Just being more conscious about what you eat, when you eat, why you eat and how much you eat can make all the difference in the world.
Keeps you focused on your goal. What you focus on becomes your reality. If you are focused on eating balanced, healthy meals you will tend to eat that way more often than not.
Sunday, May 24, 2009
Great workout, insane instructor and on the wagon once again....
I had an awesome workout today! I love it when it all just seems so right!
The kids and I made it to the gym in the late afternoon. I started with weight training. 3 sets of 6 reps for most of the exercises. The weight room was practically empty so I did not have to weight for anything. It took me about 45 minutes to get it all done today. Not too bad. After that I went to the Turbo Kick class. Because it's the holiday weekend there was less than 20 people in class. The room is usually at capacity ( 50 something). As an instructor I love a packed class, but as a participant 20 is better than 50 any day. I was n the front row today too. I ain't scared! It was such a great class. I think I need to have this instructor as my mentor! She is an insane ball of energy. Very motivating. I was a punching fool today. We threw a lot of elbows too and my upper back is already sore! She is so good. Her cuing is excellent. I am still a Turbo Kick newbie. I have not even attempted to teach a full fledged TK class yet. I am kind of scared! I hope to make it to her class at least once more this week if not 2. She keeps the same routine all week long so I will seem like an expert by weeks end! ( hopefully).
Well I better post this entry so I can start back on my wagon tomorrow. There are menus to be planned and food to prep!! Let's do this!
The kids and I made it to the gym in the late afternoon. I started with weight training. 3 sets of 6 reps for most of the exercises. The weight room was practically empty so I did not have to weight for anything. It took me about 45 minutes to get it all done today. Not too bad. After that I went to the Turbo Kick class. Because it's the holiday weekend there was less than 20 people in class. The room is usually at capacity ( 50 something). As an instructor I love a packed class, but as a participant 20 is better than 50 any day. I was n the front row today too. I ain't scared! It was such a great class. I think I need to have this instructor as my mentor! She is an insane ball of energy. Very motivating. I was a punching fool today. We threw a lot of elbows too and my upper back is already sore! She is so good. Her cuing is excellent. I am still a Turbo Kick newbie. I have not even attempted to teach a full fledged TK class yet. I am kind of scared! I hope to make it to her class at least once more this week if not 2. She keeps the same routine all week long so I will seem like an expert by weeks end! ( hopefully).
Well I better post this entry so I can start back on my wagon tomorrow. There are menus to be planned and food to prep!! Let's do this!
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