Sun Salutations and I ran again.

My PC has a virus and I should not even be on it..but I am.

Sunday~ Yoga class for 45 while minutes!! YAY! Finally........ It was a Sun Salutations class....it basically went like this:
down dog
plank
forward fold
monkey
mountain pose
swan dive
plank
crocodile
plank
repeat for 45 minutes!

She threw in a few shoulder stretches for good measure
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).

Monday~ 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.

After that I did a short and sweet weight circuit:
3x8
plank to shoulder press
bent over rows
front squats
biceps curls
( I almost puked after set 2, but could not stop..too many witnesses)

Core for 15 minutes straight
3x15
crunches
toe dips
plank hold( 30 seconds)
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.

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.
That's it.

Saturday- Recovery Spin

Shhhh! Don't tell the instructor! The name of the class was Power Spin. That means POWER for 90 minutes! My average heart rate was 140 bpm. Power? Not so much. I am totally fine with that too. I needed to move today, but I also needed to be smart about it. It has been a long week for me and this morning was really just what I needed. I still knocked out 600 calories- not too bad for a recovery day. The class itself was a very good endurance profile. Those are tough classes and to make it 90 minutes is torture! The kind I usually embrace. Not today though. That is what makes Spinning such a great class. You can make each and every class your own and get out of if what you want. No pressure!
After Spin class I actually stretched in the warm pool area for at least 10 straight minutes! It felt really good. I think a massage and a nap would fit in nicely today too. It's not going to happen, but it would be nice nonetheless!
Happy Saturday!

Sunday..easy cardio day.

My legs were sore and tight this morning. Lack of stretching and hydration is my guess. I went to the gym with no real plan in mind. I hopped on the elliptical and did some very low key intervals as I read a magazine. Those 30 minutes flew by! I got on the rower for 10 minutes. I did my own from of intervals on here too. I then did a very easy incline walk on the treadmill for 15 minutes while I watched The Food Network. My most favorite channel. I am not sure how Brian Boitano got his own cooking show, but he is a pretty good cook and kind of funny too.
I stretched my IT Bands and hamstrings really well after my workout in hopes of feeling a bit looser as the day went on. Not so much. Monday will be here in 25 minutes. I better get to bed. Night.

Friday..just another day in my world!

I know I am supposed to love Friday's just as the average person does. But I don't. I like it well enough, but my days are really all the same. This is not a complaint-at all. I am, for the most part-a stay at home mom. I am fortunate enough to be able to stay home with the kids, but still work a little bit on the side. I am not sure what is considered Part Time these days, but I work roughly 4.5 hours a week (soon to be 6 hours-begins Monday) outside of the home. Add in my personal training business and nutritional sells brings me to about 10 hours a week-give or take. We won't add in the driving time to and from all my gigs because that would mean I would have to think! So anyway-- Friday is just another day to me. I think that is what I am trying to get at here! I get up early early ( between 4-7 AM) everyday of the week, regardless of the day. There is rarely any sleeping in for me. Bewtween the kids and my training/teaching there is no rest to be had! I can only sleep in until around 8 AM anyway when I try. At any rate-Happy Friday!

Spin today was a repeat class of the one I taught Wednesday. It was a new group this morning, so once again--it was new to them! I think they enjoyed it as well as my new play list. It was a smaller class--12, but motivating nonetheless. I am getting quite a few "regulars" at this early (5:30 AM) class now. That's always a good sign in my book!
My HR avg. was 150 and it topped out at 179 at one point. My Garmin says I burned 555 calories too. I wonder how many donuts that equals..or slices of BBQ chicken pizza ( which may have been my dinner last night...hopefully it put a dent in the 3 slices I ate.... haha! )
I was a good girl and after class I stretched for almost 20 whole minutes! It was much needed and felt soo painful good!!
There is a 90 minute yoga classed offered at my gym on Sunday's next month. It would be perfect timing after my long run on Sunday. I am thinking about it.

Friday!

All done for the day!
Spin was this morning at 5:30 AM. Small crowd of 10 only today. Mid winter break is on so I hope this is why the "regulars" sat this one out!
I repeated my Wednesday class with a few changes in music selection and I also changed a few of the intervals in the ride. It went over well. I basically took out the jumps and made them 15 second standing/seated runs. Which is essentially a jump, but a little different! Ha. I don't particularly care of having jumps in my classes, but I add them in for variety. I took them out for today's ride, because I had another participant express her dislike of jumps! Of course she did not show up today! That's cool though, it made it a brand new ride for me. I did my best to take it easy because I have my 5k tomorrow morning. My heart rate did get up to 166 at some point, but the average was a cool 144. I did it! Well..this avg. was also from my 20 minute elliptical ride I did after class....but still. Not too shabby! If I would have to guess, my HR avg. for spin was at least 150.
The elliptical ride was nice and easy. I just did not feel like heading home yet. I wanted to watch some TV! I have big plans of perhaps stretching or even doing some REAL yoga. We shall see though!
OK...race day tomorrow. 5k baby! We might even go to IHOP ( I loooove me some pancakes) after the race!!!

Recap of Sunday and Monday

Sunday and Monday.
Pretty much standard I think.
Sunday I did long intervals on the elliptical for 45 minutes and walked on an incline for 10 minutes. Nice and easy. I stretched for about 10 minutes.
Monday was Spin. I taught a strength interval today. There were no given recoveries today. I told the class to take them as needed! I let them make today their own. Some people love that, some hate it! Those that hate it feel they need more direction etc. I totally understand that. I am the instructor. I am there to tell them what to do! Or every once in a while I can guide them on their own and take their workout to where they want to go. It can be based on what their bodies are able to handle that day--or not handle for that matter. So anyway--like to hold a class like that every now and then. It's fun to see someslackers participants taking it way easy ( it's easy to spot at times) vs. the ones that are pushing to their max ( at times PAST their max). It was fun. People clapped. I was fine. Ha!
Totally Toned was at noon. We did a lot of giant sets of biceps and some fun things with the exercise bands today. Lots of frowns ( the good kind) today.
It was a good day.

Friday--a day of complete REST!

I went to bed on Thursday night thinking I would take Friday off. I woke up Friday morning thinking the same thing. Not only was I tired and do for a break anyway, but I was beyond sore. I know part of it was from the kickboxing class and the other was from changing things up with my weight circuit. My back is tore up!! All those elbow strikes and hooks do it to me every time! My hamstrings are on fire and I am sure the culprit is the wide stance dead lifts I did. Woah and ouchie. It's all good though. I stretched a little bit today. I probably should have done some yoga. Yep. I should have. Oh well.
Tomorrow is my long run day. I plan on doing 10-11 miles. My iPod is charging as I type. Tomorrow night is also the end of the year party for my running group. Yes, I know it's the beginning of the year, but this was the best time to hold it. It should be a good time. It will be fun and interesting to see how everyone looks in normal clothes ( although normal clothes for a lot of us is workout clothes!). Sometimes it's hard to even recognize people not in running tights, hats and windbreakers! My race is next SUNDAY. EEEK!!!

Sunday and Monday stuff!

I was a busy gal on Sunday so I waited until today when I was not as busy...cuz I am still busy as usual!

Sunday was all cardio!! Sometimes I just can't get enough. Or I just needed to be out of the house..yea. I started with a 5 minute warm up on the rowing machine and then hopped on the elliptical for some shorter intervals ( 30 seconds on 30 seconds off). They were pretty intense. All 15 minutes of em'! I then went on the horrid stair climbing machine. 10 minutes of logerish intervals ( 1 minute on 1 minute off). And then I went on a different style elliptical for 15 minutes of longerishish ( this should be a word) intervals ( 2 minutes on 2 minutes off). Lastly ( yep, there is more) I walked on the tread for 10 minutes on a varying incline at a constant speed of 3.8. I wanted to cool down on the rower for 5 minutes, but I guess it was a pretty popular item on this day. All 6 of them were taken. Boooo!
I did utilize my extra time well and stretched. 13 whole minutes again. I am on a frickin' roll with this stretching business. HA!

Monday~ Spin day. We have a new sign up system at our gym. Today was the first day it was used and there was only one snafu. Sadly, I had to make a dude leave my class as he did not sign up properly and "stole" someone elses bike. He was not happy, but I just enforce the rules not make them! Sorry Charlie! Needless to say, the class was packed! It was a strength/endurance day. Oh boy. We did 1 set of strength intervals for 9 minutes, followed by 9 minutes of endurance intervals. We did that twice. I added in one more 9 minute hill and a 6 minute more difficult then the first 2 endurance interval. It was really tough. I was looking like a drowned rat by the 20 minute mark!
I taught Totally Toned at noon and from the sounds of it I killed some core today. I know I killed mine! I get to run tomorrow! Yay!

Back at it...running that is! Weights and core too.

I woke up early to run on the treadmill today. I am not a big fan of treadmill running, but I don't like running in the dark and cold morning alone even more! I had to break in my new shoes. Mizuno- Wave Inspire 6. I called them pink, but Matt assured me they were indeed a salmon ( he is a fly fisherman!)
I was able to get in 5 good miles on the mill. Good enough for me. I then pretended to stretch for almost 10 whole minutes! I am just so impatient to take the time to stretch. I keep saying I need to do yoga--and it's true. I need to do it already!
I went home and got the kids ready an then went back to the gym to lift.
Today was:
4 sets of 8 reps

Squats (115#)
Pull ups

Bent over flyes (12# DBs)
Shoulder press ( 2x15#--2x20#)

Step ups ( 20#DBs)
Chest Press ( 2x20#--2x25#)

It went really well and fast too. I was about sick of the step ups today. I think it was holding the weights irritated my wrist/hands more than my legs hurting!

Core was next.
Hip series in reps of 15- 3 exercises
Plank circles on stability ball- 3 sets
Lower back series reps of 15- 3 sets with isometric holds at the end( ouchie)
Cat and Cow-- 5

Today was a great day!