Monday~ 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.
Later at home I did 6 rounds of this weightless circuit:
15 lunges per leg
10 jumping lunges per leg
5 push ups to squat
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.
I might try to run a few miles tomorrow on the treadmill before my new moms class.
It was a good day.
Showing posts with label weight training. Show all posts
Showing posts with label weight training. Show all posts
Monday, November 8, 2010
Monday, November 1, 2010
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.
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.
Wednesday, October 27, 2010
Epic FAIL. Lessons Learned ( I think).
Today's plan for my "new" training. Epic FAIL! 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 (horrible excuse), 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.
First up: elliptical. I lasted 15 minutes.
Next up: Step Mill. I lasted 6 minutes.
3rd round: Treadmill. I lasted 8 minutes.
4th try: Elliptical (different model than the first) 15 -20 minutes ish.
5th try: Spin Bike! FINALLY. The last 45 ish mintues I kind of did the right workout.
So frustrating. I now know that:
#1 if the Spin room is occupied- I have to push myself on a different machine--no matter what.
#2 2 hours of this workout on the spin bike is going to suck.
#3 I will do it next week. Whatever it takes. That's how I roll.
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 ( cookies = not the right way--dangit). 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.
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. * picture of Miles--he must be pooped too......or he just likes to sleep in the hallway at night.
First up: elliptical. I lasted 15 minutes.
Next up: Step Mill. I lasted 6 minutes.
3rd round: Treadmill. I lasted 8 minutes.
4th try: Elliptical (different model than the first) 15 -20 minutes ish.
5th try: Spin Bike! FINALLY. The last 45 ish mintues I kind of did the right workout.
So frustrating. I now know that:
#1 if the Spin room is occupied- I have to push myself on a different machine--no matter what.
#2 2 hours of this workout on the spin bike is going to suck.
#3 I will do it next week. Whatever it takes. That's how I roll.
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 ( cookies = not the right way--dangit). 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.
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. * picture of Miles--he must be pooped too......or he just likes to sleep in the hallway at night.
Friday, October 15, 2010
Spin and hanging from the ceiling.....
Friday~
Early Spin. I am liking how packed my Friday class has been for the past 3 weeks! It's very motivating, especially when I am as tired as I was (Miles strikes again). I did a repeat of Monday's tough strength interval. I just changed the music and it seemed like a brand new ride. I was able to push myself more today-- most likely because I did not ride 60 miles the day before.
After class I was able to try out the TRX System we have at our gym. You can do so much cool stuff with these..the bands hang from the ceiling and you are more or less using your body weight and balance at the same time. It is tricky, but I am sure very effective once you get the hang of it. I did abs, rows, biceps, triceps, chest and deltoids on this contraption! Hopefully I will be able to incorporate this system in my workout--which I plan on revamping next month! Story of my life.....
Thursday
Thursday~
Some elliptical, some weights and a spin class was on the agenda today. 20 minutes on the elliptical and about 6 upper body exercises to be exact ( chest press, shoulder press, bicep curls, triceps ext. and up right wows) I guess that's only 5--close enough!
Spin class was good. I decided to keep my heart rate in the 150 beats per minute range, because my body was kind of tired. I think it's more because I have gotten broken sleep all.week.long. (thanks Miles). I really need a nap or a massage or a nap after my massage! (I like to dream big-what can I say?)
Feeling a little less sorry for myself after my vent/rant post yesterday. It's healthy to do those posts sometimes. I swear. It's proven! I hope I don't do that too much though..I am sure it's proven that that is not helpful!
Some elliptical, some weights and a spin class was on the agenda today. 20 minutes on the elliptical and about 6 upper body exercises to be exact ( chest press, shoulder press, bicep curls, triceps ext. and up right wows) I guess that's only 5--close enough!
Spin class was good. I decided to keep my heart rate in the 150 beats per minute range, because my body was kind of tired. I think it's more because I have gotten broken sleep all.week.long. (thanks Miles). I really need a nap or a massage or a nap after my massage! (I like to dream big-what can I say?)
Feeling a little less sorry for myself after my vent/rant post yesterday. It's healthy to do those posts sometimes. I swear. It's proven! I hope I don't do that too much though..I am sure it's proven that that is not helpful!
Tuesday, October 12, 2010
Tuesday- nice and easy!
Wednesday- I took it fairly easy today. I am sure the 1300 cals I burned on Sunday have something to do with it! I did a nice easy 35 minutes on the elliptical.
I had my new moms class after that. They did a treadmill hill climb for 15 minutes and then we headed to the studio for some weights. I did not let anyone use less than 5 lbs today. Those 1 and 2 lbs were not doing anything! I was not so easy on them today being that it is week 5 and they noticed! They pushed themselves today and they noticed! I was pretty much non-stop with the weights, planks, mountain climbers, squats...you name it we did it. I told them to expect to be challenged even more next Tuesday!
Amara is well on her way to getting in her 25 miles before the 1.2 mile "marathon" race this Saturday. She hit mile 20 today-- the map is hilarious to me. Its her running up and down the streets over and over. I was on the corner so I could watch her and Miles at the same time. Miles was not feeling going all the way around the block today! She is a trooper.
I had my new moms class after that. They did a treadmill hill climb for 15 minutes and then we headed to the studio for some weights. I did not let anyone use less than 5 lbs today. Those 1 and 2 lbs were not doing anything! I was not so easy on them today being that it is week 5 and they noticed! They pushed themselves today and they noticed! I was pretty much non-stop with the weights, planks, mountain climbers, squats...you name it we did it. I told them to expect to be challenged even more next Tuesday!
Amara is well on her way to getting in her 25 miles before the 1.2 mile "marathon" race this Saturday. She hit mile 20 today-- the map is hilarious to me. Its her running up and down the streets over and over. I was on the corner so I could watch her and Miles at the same time. Miles was not feeling going all the way around the block today! She is a trooper.
Monday
Monday~ I was pretty sore from the ride, but I think I did not feel as sore as normal. If that makes any sense. Half way through the ride I took a break and stretched and had some whey protein. They say that the protein will help with recovery. I'm not saying I felt super today, but I felt better then I felt after riding 40 miles. I did not do the protein then. So who knows. I might have to ride 60 miles next week and experiment again!
Spin was good. The first 10 minutes was not so fun. My legs were pretty stiff, but after the blood got flowing I was able to put in a good effort. Lots of steep hills today (what was I thinking!?!?!) It was actually an old workout. I made a few modifications and added more recoveries as well as a new play list and voila! A brand new class. Nobody knew--until I told them.
Totally Toned. I went in with few expectations from myself. Good thing too. After I performed 4-5 squats I knew it was best I not join in!
I know I keep saying it over and over, but I really need to find a yoga class. One that holds my attention and is also beneficial! I need that.
Spin was good. The first 10 minutes was not so fun. My legs were pretty stiff, but after the blood got flowing I was able to put in a good effort. Lots of steep hills today (what was I thinking!?!?!) It was actually an old workout. I made a few modifications and added more recoveries as well as a new play list and voila! A brand new class. Nobody knew--until I told them.
Totally Toned. I went in with few expectations from myself. Good thing too. After I performed 4-5 squats I knew it was best I not join in!
I know I keep saying it over and over, but I really need to find a yoga class. One that holds my attention and is also beneficial! I need that.
Wednesday, October 6, 2010
Tuesday -intervals and NO Spinning ( I ran) ( what?!?!)
Tuesday~ Well on Monday night I did do the isometrics workout. It's no joke folks. It was a killer and it only took me 15 minutes (not including my 3 minute mini warm up). I did this while watching my recording of Desperate Housewives ( love this stupid show). SO I do recommend this workout especially if you are always crunched for time or need something different to challenge your body.
Ok so I made it to the gym on Tuesday. I did some pretty intense intervals on the elliptical. 2:1 ratio with a 4 minute warm up. 2 minutes hard and 1 minute to recover for 25 minutes.
I then moved to the treadmill with no plan in mind. I walked for about .25 miles and then I ran for a full mile. Woohoo. I think you know you officially miss running when it felt good to run on the treadmill ( in beautiful weather). I need to figure out how to get my butt in the great outdoors again and RUN. There are a few smaller 5ks and 10K's this fall that I am looking into doing--well 1 or 2 hopefully if they are close to home.
After cardio on Tuesday I had my New Moms class. They ( most) came ready to work. I had them complete 1 mile on the track and was happy to see that most of the group Incorporated bouts of running/jogging. We then hit the weights --walking lunges anyone?? ( 1 participant asked me if I hated them as we started set #2---ha. )
No spin for me today- I missed it a little, but it's good to change it up-right?!?! Yes, it is!
Ok so I made it to the gym on Tuesday. I did some pretty intense intervals on the elliptical. 2:1 ratio with a 4 minute warm up. 2 minutes hard and 1 minute to recover for 25 minutes.
I then moved to the treadmill with no plan in mind. I walked for about .25 miles and then I ran for a full mile. Woohoo. I think you know you officially miss running when it felt good to run on the treadmill ( in beautiful weather). I need to figure out how to get my butt in the great outdoors again and RUN. There are a few smaller 5ks and 10K's this fall that I am looking into doing--well 1 or 2 hopefully if they are close to home.
After cardio on Tuesday I had my New Moms class. They ( most) came ready to work. I had them complete 1 mile on the track and was happy to see that most of the group Incorporated bouts of running/jogging. We then hit the weights --walking lunges anyone?? ( 1 participant asked me if I hated them as we started set #2---ha. )
No spin for me today- I missed it a little, but it's good to change it up-right?!?! Yes, it is!
Friday, October 1, 2010
Friday - crazy for cardio
Friday~ I am glad that last Friday's spin class was not a fluke (still knocking on wood though). I had about 15 peeps show up this morning for a great workout. I did a version of my Monday class race day profile, but gave a few variations and choices....I think it went over really well.
After spin I went to the gym and did a variation of a workout from Men's Health Magazine.
It was tough!! I was supposed to do 4 sets, but I did 2 instead. I know I could have given more if I did not teach a hard spin class before!
I changed it a bit, but this is what I did:
Squat Jumps (10)
Mtn climber to push up (10)
Jump rope 90 seconds ( I did this instead of the 10 sets of shuttle sprints)
Dumbbell swings + squat ( I added this)
rest 90 seconds
Repeat for a total of 2 sets
Next Round:
Alternating lunges ( 10/per)
Squat Thrust (10)
Jump rope 90 secs
Dumbbell swings
rest 90 secs
About 5 mins. of abs
5 walking laps around the track
Whew. Done. It was good. My butt and legs hurt already. Me likey.
After spin I went to the gym and did a variation of a workout from Men's Health Magazine.
It was tough!! I was supposed to do 4 sets, but I did 2 instead. I know I could have given more if I did not teach a hard spin class before!
I changed it a bit, but this is what I did:
Squat Jumps (10)
Mtn climber to push up (10)
Jump rope 90 seconds ( I did this instead of the 10 sets of shuttle sprints)
Dumbbell swings + squat ( I added this)
rest 90 seconds
Repeat for a total of 2 sets
Next Round:
Alternating lunges ( 10/per)
Squat Thrust (10)
Jump rope 90 secs
Dumbbell swings
rest 90 secs
About 5 mins. of abs
5 walking laps around the track
Whew. Done. It was good. My butt and legs hurt already. Me likey.
Tuesday, September 7, 2010
Tuesday's Shenanigans
Today was my daughter's first day of 1st grade. It was weird for me, but I survived ( so did she).
Miles asked about her just about every 10 minutes.
He and I headed ff to the gym for some playtime.
I made up a sort of cardio-weight circuit for myself. It went like this:
step mill intervals 20 mins
upper body circuit ( shoulder press/biceps curls/push ups) 3x10
Elliptical steady state 20 mins
upper body circuit ( upright rows/bent over rows/triceps ext.) 3x10
stair master 10 mins.
lame stretches for 2 minutes.
I decided to skip running club tonight. This seems to be a continuous theme for me lately!
It was really windy out and that would not be good for my allergies/breathing right!?!? I felt I was setting myself up for failure if I attempted to run in the Gail winds. They are bad. Really.
I headed off to spin class instead. It was awesome. The music and fore mat were great. It was a strength class that did not have any given recoveries for the most part. Nice.
My legs are pretty much toast already and it's only Tuesday. Oops.
Friday, August 20, 2010
Friday- spin class #5 in the books.
Early spin day- 5:30 am. It came real fast today. So tired now......
It was a good session.
After that I got on the elliptical for about 25 minutes before lifting weights. I did a short upper body session today.
3x10
Pull ups ( 3 sets of 4 real ones!)
Up right rows
biceps curl
push up variations
That's all she wrote. What a busy week. No yoga thus far. I still have until tomorrow by midnight to fit it in I guess! Yeah right!
It was a good session.
After that I got on the elliptical for about 25 minutes before lifting weights. I did a short upper body session today.
3x10
Pull ups ( 3 sets of 4 real ones!)
Up right rows
biceps curl
push up variations
That's all she wrote. What a busy week. No yoga thus far. I still have until tomorrow by midnight to fit it in I guess! Yeah right!
Monday, August 16, 2010
Monday--Spin (x2). Not doin' the du (insert sad face here)
Monday~ The weather is perfect and gorgeous. I had big plans of jumping into meeting my goals with a nice run this morning! Nope! I slept in until after 8 am. I needed it after a long weekend of wine tasting and low on sleep etc. It's probably for the best that I did not run though.
My first spin class was at 10 am. It went well. I taught a strength interval class--meaning that the heart rate did not go below 75% after the warm up. Whew!
After that I taught Totally Toned and participated for the whole session! I counted today as a full body workout towards my goals.
3x12
Chest Press
French Press
Pelvic Lift March
Plank Hold
Cat/cow
3x12
Plie Squat
Biceps curl
Lat pull down
Wall sit (45 secs-60 secs)
1 arm row
I think this hit every muscle group!
I taught a Spin class again at 6 PM. I taught part of the Tour de France Stage 15 to this group. It was new to them although I have taught it twice now in my morning classes. New groups can be fun and/or intimidating. This seemed like a fun bunch-and they clapped after class which is usually a good sign!
*This coming Sunday is the duathlon. I won't be doing it. I am pretty bummed about it but will be over it in a few days, and then be bummed about it again on Sunday ;-).
2 of my fellow instructors/friends are going to do it. I hear it's a small duathlon, and when I looked up results from last years race-- there was not anyone in my age group! haha.... I would rather have competition, but still!! I would have gone home with a medal for sure! It's not about the medal for me ( I swear). It's more about the journey even more than the end result --always. I love to do well; don't get me wrong, but the memories of the process and training are usually what gets me though the tough portions ( and seeing my kids on the race course).
And well, maybe the medal-but mostly for my kids-they get a kick out of the hard wear!
My first spin class was at 10 am. It went well. I taught a strength interval class--meaning that the heart rate did not go below 75% after the warm up. Whew!
After that I taught Totally Toned and participated for the whole session! I counted today as a full body workout towards my goals.
3x12
Chest Press
French Press
Pelvic Lift March
Plank Hold
Cat/cow
3x12
Plie Squat
Biceps curl
Lat pull down
Wall sit (45 secs-60 secs)
1 arm row
I think this hit every muscle group!
I taught a Spin class again at 6 PM. I taught part of the Tour de France Stage 15 to this group. It was new to them although I have taught it twice now in my morning classes. New groups can be fun and/or intimidating. This seemed like a fun bunch-and they clapped after class which is usually a good sign!
*This coming Sunday is the duathlon. I won't be doing it. I am pretty bummed about it but will be over it in a few days, and then be bummed about it again on Sunday ;-).
2 of my fellow instructors/friends are going to do it. I hear it's a small duathlon, and when I looked up results from last years race-- there was not anyone in my age group! haha.... I would rather have competition, but still!! I would have gone home with a medal for sure! It's not about the medal for me ( I swear). It's more about the journey even more than the end result --always. I love to do well; don't get me wrong, but the memories of the process and training are usually what gets me though the tough portions ( and seeing my kids on the race course).
And well, maybe the medal-but mostly for my kids-they get a kick out of the hard wear!
Sunday, August 8, 2010
Sunday
Sunday~ 1 mile run on treadmill followed by 40 minute Spin class followed by 1 mile run on treadmill. I also lifted weights for upper body.
My first mile was 8:45 and my 2nd mile was 8:16.
3x10
A.
Shoulder Press
Biceps Curl
B.
Chest Press
Reverse Flye
C.
Triceps Ext.
Rotator Cuff stuff
Today's workout was impromptu all the way. I really wanted to do my long run. I really did. I first contemplated doing 10 miles and then 8 and then it was past 12 noon and hot and humid. I then thought to run 5 to six and then ride my bike. Well, I did none of those! Ugh. I was able to get to the gym though and did something-even my measly 2 miles today-- only 18 more to go to reach my goal for this week!
My first mile was 8:45 and my 2nd mile was 8:16.
3x10
A.
Shoulder Press
Biceps Curl
B.
Chest Press
Reverse Flye
C.
Triceps Ext.
Rotator Cuff stuff
Today's workout was impromptu all the way. I really wanted to do my long run. I really did. I first contemplated doing 10 miles and then 8 and then it was past 12 noon and hot and humid. I then thought to run 5 to six and then ride my bike. Well, I did none of those! Ugh. I was able to get to the gym though and did something-even my measly 2 miles today-- only 18 more to go to reach my goal for this week!
Sunday, August 1, 2010
Great start to the week!
Sunday~ I asked my dad to come over so I could get a workout in. I am so glad he lives down the way ( 10 mins) and said YES!
I went in without a real plan. All I knew was that I wanted to lift upper body and do cardio.
I got on the elliptical for 15 minutes and then did 4 sets of 10 reps:
Lat pull down
Push ups
Up right rows
Cross/Arch Trainer cardio for 15 minutes
and then 4x10:
Shoulder Press
Bent over Rows
Biceps Curls
I ended with an incline walk on the tread for 15 minutes.
This was actually a fun workout and very different from what I have ever done before.
It made the lifting portion go by super fast! That is why I added a 4th set. Even the cardio went by fast. I was able to push myself a bit harder knowing I only had 15 minutes to do it.
With the weights I went from exercise to exercise with no breaks--I then took a 30 to 45 second break before beginning the next set. Whew! I might try this on Thursday when I plan on lifting legs....we will see though!
I went in without a real plan. All I knew was that I wanted to lift upper body and do cardio.
I got on the elliptical for 15 minutes and then did 4 sets of 10 reps:
Lat pull down
Push ups
Up right rows
Cross/Arch Trainer cardio for 15 minutes
and then 4x10:
Shoulder Press
Bent over Rows
Biceps Curls
I ended with an incline walk on the tread for 15 minutes.
This was actually a fun workout and very different from what I have ever done before.
It made the lifting portion go by super fast! That is why I added a 4th set. Even the cardio went by fast. I was able to push myself a bit harder knowing I only had 15 minutes to do it.
With the weights I went from exercise to exercise with no breaks--I then took a 30 to 45 second break before beginning the next set. Whew! I might try this on Thursday when I plan on lifting legs....we will see though!
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, July 29, 2010
A kind of maybe sort of Tuesday and Wednesday....
Tuesday~ What the heck did I do on Tuesday anyway? It was such a long time ago.........
Oh yes, I taught a Cardio Sculpt class. I had one person show up!! ( Thanks Kristy!-- she is my die-hard athlete mom of 3!) She had her very own personal training session of sorts. She's tough and proved it!
After class I headed over to the E. side ( of Grand Rapids) for running club. On tonight's torture: after the standard 2 mile warm up the advanced group's workout included (12) 200 meter sprints with a walk/jog recover of 200 meters. Yup, 12!! It actually went by a lot faster than I expected and it was actually fun ( kind of). I really enjoy running with my buddy that is faster than I am. She pushes me just enough to where I did not think I could go. I am not sure why I enjoy that, but I do! After the workout is the 2 mile cool down and then that's all! It was a good Tuesday!
Wednesday~ Spin class instruction. I actually had a request to repeat Monday's Race Day format--nope! I stuck to the plan and did an interval ride. I stayed at the gym to welcome a new instructor as she taught Turbo Kick! I am trying to motivate myself so I can get back into Turbo Kick. I plan on taking this class as often as I can until I am comfortable teaching it again...maybe.
I failed to get up early today and do a lower body workout. I did do my own version at home while watching The Young and the Restless though. I did everything with 10 lb. weights.
Just a very simple workout before I get back into lifting heavy.
3x10:
1 leg dead lifts
Plie squats
Lunges
My day was jam packed today with stuff, but that's that way I like it...kind of.
Oh yes, I taught a Cardio Sculpt class. I had one person show up!! ( Thanks Kristy!-- she is my die-hard athlete mom of 3!) She had her very own personal training session of sorts. She's tough and proved it!
After class I headed over to the E. side ( of Grand Rapids) for running club. On tonight's torture: after the standard 2 mile warm up the advanced group's workout included (12) 200 meter sprints with a walk/jog recover of 200 meters. Yup, 12!! It actually went by a lot faster than I expected and it was actually fun ( kind of). I really enjoy running with my buddy that is faster than I am. She pushes me just enough to where I did not think I could go. I am not sure why I enjoy that, but I do! After the workout is the 2 mile cool down and then that's all! It was a good Tuesday!
Wednesday~ Spin class instruction. I actually had a request to repeat Monday's Race Day format--nope! I stuck to the plan and did an interval ride. I stayed at the gym to welcome a new instructor as she taught Turbo Kick! I am trying to motivate myself so I can get back into Turbo Kick. I plan on taking this class as often as I can until I am comfortable teaching it again...maybe.
I failed to get up early today and do a lower body workout. I did do my own version at home while watching The Young and the Restless though. I did everything with 10 lb. weights.
Just a very simple workout before I get back into lifting heavy.
3x10:
1 leg dead lifts
Plie squats
Lunges
My day was jam packed today with stuff, but that's that way I like it...kind of.
Wednesday, April 28, 2010
Recaps galore!
I don't even know where to start!
Saturday~ 12 mile run in a place that has CRAZY rolling hills. The good news is..the biggest hill was inaccessible due to construction on the bridge you need to cross to get to the 1/2 mile hill. What a shame! My run was a nice and slow 9 minute average. Here are my stats: http://connect.garmin.com/activity/31103114
I love my Garmin!
Sunday~ OFF
Monday~ Spin Race Day. http://connect.garmin.com/activity/31560539 I was a bit surprised by my calorie burn for this class. I expected it to be higher due to it being a Race Day and all. I am not questioning the accuracy of my awesome watch, just curious is all. ;-)
Totally Toned was at noon.
Tuesday~ Kickboxing! So glad to be back at this!http://connect.garmin.com/activity/31459311
Very intense at some points-- 173 was my Heart Rate max-- she has us do 50 jumping jacks in between one of the songs and yours truly was The Counter! Such pressure!
After class I did a mini full body lift. 3x10
Squats
Plank Row
Lat pull down
**I skipped my 4 mile tempo run-more on this later! (news at 11)
Wednesday~ Spin. Endurance AKA: Fat Burner! http://connect.garmin.com/activity/31560534 I am not sure of my correct HR Zones yet..I keep forgetting to take my resting heart rate in the morning. But this class was kind of hard in a good way.
Totally Toned at noon.
I went for a little run later in the evening.http://connect.garmin.com/activity/31609544
How tired of these links are you? Too bad!! haha! I am pretty much link crazy.
I have not had any significant breathing issues this week. A few minor ones that I worked through. I also have had 2 instances when my neck sort of tighten up for about 10 seconds. It's hard to explain, but it was weird. It did not hurt, but because of what is going on with me it was kind of scary. Oh, and very annoying.
**Soooo..I have yet to sign up for the 25k!!! I had a minormajor pity party for myself all week long ( thank you Ben and Jerry for being such good friends to me--I can always count on you.). I am actually surprised at my feelings on this vocal cord fiasco. I did not know I would react this way. I have no idea what to do!!!
~Sign up for the race and just run it relaxed and not for time.
~Sign up for the race with my original goal and if I have a spastic vocal cord attack --umm give up and walk.
~Sign up for the 5k and run/walk it with Matt and Amara.
~ Don't sign up for anything and just cheer on my friends and teammates.
See?? I am in a pickle. yumm pickles..... Anyway- the race is 1 week from Saturday so I best figure out what the heck I am going to do. Any suggestions besides telling me to shut it?!?
I have some very exciting news. Well, I think it is. I found a road bike to borrow this duathlon season! Yahoo! I am to pick the bike up next week- looking forward to riding outside again!
I would like to end by saying that in light of my so called issues-it's really not that horrible.
I can run. I can walk. I have a roof over my head. I eat everyday. My family is healthy. My kids are happy. I don't have asthma.
The list goes on and on and on and on.
Life is good!
Saturday~ 12 mile run in a place that has CRAZY rolling hills. The good news is..the biggest hill was inaccessible due to construction on the bridge you need to cross to get to the 1/2 mile hill. What a shame! My run was a nice and slow 9 minute average. Here are my stats: http://connect.garmin.com/activity/31103114
I love my Garmin!
Sunday~ OFF
Monday~ Spin Race Day. http://connect.garmin.com/activity/31560539 I was a bit surprised by my calorie burn for this class. I expected it to be higher due to it being a Race Day and all. I am not questioning the accuracy of my awesome watch, just curious is all. ;-)
Totally Toned was at noon.
Tuesday~ Kickboxing! So glad to be back at this!http://connect.garmin.com/activity/31459311
Very intense at some points-- 173 was my Heart Rate max-- she has us do 50 jumping jacks in between one of the songs and yours truly was The Counter! Such pressure!
After class I did a mini full body lift. 3x10
Squats
Plank Row
Lat pull down
**I skipped my 4 mile tempo run-more on this later! (news at 11)
Wednesday~ Spin. Endurance AKA: Fat Burner! http://connect.garmin.com/activity/31560534 I am not sure of my correct HR Zones yet..I keep forgetting to take my resting heart rate in the morning. But this class was kind of hard in a good way.
Totally Toned at noon.
I went for a little run later in the evening.http://connect.garmin.com/activity/31609544
How tired of these links are you? Too bad!! haha! I am pretty much link crazy.
I have not had any significant breathing issues this week. A few minor ones that I worked through. I also have had 2 instances when my neck sort of tighten up for about 10 seconds. It's hard to explain, but it was weird. It did not hurt, but because of what is going on with me it was kind of scary. Oh, and very annoying.
**Soooo..I have yet to sign up for the 25k!!! I had a minor
~Sign up for the race and just run it relaxed and not for time.
~Sign up for the race with my original goal and if I have a spastic vocal cord attack --umm give up and walk.
~Sign up for the 5k and run/walk it with Matt and Amara.
~ Don't sign up for anything and just cheer on my friends and teammates.
See?? I am in a pickle. yumm pickles..... Anyway- the race is 1 week from Saturday so I best figure out what the heck I am going to do. Any suggestions besides telling me to shut it?!?
I have some very exciting news. Well, I think it is. I found a road bike to borrow this duathlon season! Yahoo! I am to pick the bike up next week- looking forward to riding outside again!
I would like to end by saying that in light of my so called issues-it's really not that horrible.
I can run. I can walk. I have a roof over my head. I eat everyday. My family is healthy. My kids are happy. I don't have asthma.
The list goes on and on and on and on.
Life is good!
Thursday, April 22, 2010
Tuesday and Wednesday Recap--runnin' and spinnin'
Tuesday~
I met my girlfriend at the other YMCA to take a class together. My fave kickboxing class. I love this class!! It was great-the instructor did one of my most favorite routines to Lady Marmalade- the updated version with Lil' Kim and Christina Aguilera. Love it. Anyway.... I might be taking this class again every Tuesday again! Amara starts soccer next week so it just might work! YAY!
After class ( and before class, and at home) I lifted weights. Back and biceps. 3x8
Before class:
1 arm rows
preacher curl on the ball
After class:
Bent over flyes
hammer curls
At home:
Chin ups
3 sets of 5
I had to fit in my weight training when and where I could. I got it done!
Later on was running club. Although I still don't know how to breath...I attempted to run 4 miles at tempo speed. The warm up was about 18 minutes for 2 miles. I felt great at this pace. On to the tempo-- I think I did really well for the first 1.75 ish miles maybe more. I honestly do not know my pace-sometimes this is way better for ones ego! My vocal cords were kind of happy and then mad at me for the rest of the run. I did not walk though. I felt like it a few times, but I kept running. I was really glad to be done though. I am calling the doc today to see what the hold up is. my big race is approaching fast and I want to know the verdict!
Wednesday~ Spin day! Intervals again. It was a basic style with increasing resistance and length. After the warm up I had us do a standing jog, seated climb, flat road and finally a standing climb. The first set was 1 minute( ie: every move was 1 minute), second time around was 2 minutes and the 3rd time was 3 minutes. It went over well. I also busted out some very old spin cd's ( I have been teaching for about 8 years now) and was rockin' to John Cougar Mellencamp. Or whatever he is called nowadays! I love music so much-- I know my tastes are all over the place so my classes pretty much don't know what to expect from me. I saw a lot of lips singing though!
Totally Toned was at noon. Apparently, Monday's session was tough as a lot of the participants upper body was still sore.
That's all!
I met my girlfriend at the other YMCA to take a class together. My fave kickboxing class. I love this class!! It was great-the instructor did one of my most favorite routines to Lady Marmalade- the updated version with Lil' Kim and Christina Aguilera. Love it. Anyway.... I might be taking this class again every Tuesday again! Amara starts soccer next week so it just might work! YAY!
After class ( and before class, and at home) I lifted weights. Back and biceps. 3x8
Before class:
1 arm rows
preacher curl on the ball
After class:
Bent over flyes
hammer curls
At home:
Chin ups
3 sets of 5
I had to fit in my weight training when and where I could. I got it done!
Later on was running club. Although I still don't know how to breath...I attempted to run 4 miles at tempo speed. The warm up was about 18 minutes for 2 miles. I felt great at this pace. On to the tempo-- I think I did really well for the first 1.75 ish miles maybe more. I honestly do not know my pace-sometimes this is way better for ones ego! My vocal cords were kind of happy and then mad at me for the rest of the run. I did not walk though. I felt like it a few times, but I kept running. I was really glad to be done though. I am calling the doc today to see what the hold up is. my big race is approaching fast and I want to know the verdict!
Wednesday~ Spin day! Intervals again. It was a basic style with increasing resistance and length. After the warm up I had us do a standing jog, seated climb, flat road and finally a standing climb. The first set was 1 minute( ie: every move was 1 minute), second time around was 2 minutes and the 3rd time was 3 minutes. It went over well. I also busted out some very old spin cd's ( I have been teaching for about 8 years now) and was rockin' to John Cougar Mellencamp. Or whatever he is called nowadays! I love music so much-- I know my tastes are all over the place so my classes pretty much don't know what to expect from me. I saw a lot of lips singing though!
Totally Toned was at noon. Apparently, Monday's session was tough as a lot of the participants upper body was still sore.
That's all!
Monday, April 19, 2010
Monday! Boston! Garmin! YAY!
Monday~ It totally felt like a Monday too. Whatever that means!
Spin day today--intervals. We were all over the place today. Organized chaos I like to call it. It worked well though-I think. I had only 1 bike left open-yay! That's a hard feat for the time of day I teach in such awesome weather. I had about 4 new peeps too. Love the newbies! They actually said they liked it and would be back again on Wednesday--we shall see though!
I know I am always talking about how helpful a heart rate monitor is for Spin--because it is!! I really could have used it today as I have no idea how hard I am really working. I cannot wait until I get my new Garmin 110- oh did I not spill the beans yet?? I am getting it FOR SURE! My runner friend let me know on Saturday that she got it at the Boston Marathon Expo! YAY! She ran Boston today ( lucky duck) and had a GREAT experience. It was her slowest marathon ever and the most painful. "How could it be a great experience then", you ask?? Her whole family made the trip. 5 kids and her hubby were there to cheer her on. Her older kids ran the 5k the day before too and did AWESOME!! What a great thing to share with your family!
Totally Toned was at noon and we did some circuit training- I think they liked it.
I hope to lift tomorrow at some point. not sure if it will work though. I am hoping to get to a kickboxing class in the AM. Yep, The cardio kickboxing class that I was addicted to before Amara was in school. Oh, how I have missed it. If I make it, I am going to be so so so so sore. It happens every time. Love it. I am bringing a friend so she can experience thepain pleasure as well.
I am also going to attempt to run a 5 mile tempo later on-- I hope my vocal cords approve!! Wish me luck!!
Spin day today--intervals. We were all over the place today. Organized chaos I like to call it. It worked well though-I think. I had only 1 bike left open-yay! That's a hard feat for the time of day I teach in such awesome weather. I had about 4 new peeps too. Love the newbies! They actually said they liked it and would be back again on Wednesday--we shall see though!
I know I am always talking about how helpful a heart rate monitor is for Spin--because it is!! I really could have used it today as I have no idea how hard I am really working. I cannot wait until I get my new Garmin 110- oh did I not spill the beans yet?? I am getting it FOR SURE! My runner friend let me know on Saturday that she got it at the Boston Marathon Expo! YAY! She ran Boston today ( lucky duck) and had a GREAT experience. It was her slowest marathon ever and the most painful. "How could it be a great experience then", you ask?? Her whole family made the trip. 5 kids and her hubby were there to cheer her on. Her older kids ran the 5k the day before too and did AWESOME!! What a great thing to share with your family!
Totally Toned was at noon and we did some circuit training- I think they liked it.
I hope to lift tomorrow at some point. not sure if it will work though. I am hoping to get to a kickboxing class in the AM. Yep, The cardio kickboxing class that I was addicted to before Amara was in school. Oh, how I have missed it. If I make it, I am going to be so so so so sore. It happens every time. Love it. I am bringing a friend so she can experience the
I am also going to attempt to run a 5 mile tempo later on-- I hope my vocal cords approve!! Wish me luck!!
Sunday, April 18, 2010
Friday and Saturday recap
Friday~ Early morning spin was a good class. I did not have any breathing issues-BONUS!
After spin I was able to lift legs-Quads to be specific. They were actually still a bit sore from the week too. I did 4x10:
Leg Press
Split Squats
Leg Ext
That is all. I planned on squatting in the rack, butgossiping time took me away from that. Maybe next time. I also want to add that my triceps are still on fire from whenever the heck I did chest and triceps...Thursday maybe?? It's Sunday. I get it. Stop being sore. You know I love it. Whateva.
Saturday~ 16 miler in the books. It was a GORGEOUS morning for a run. I was really happy with how my run went. It was around a 9 minute mile pace. I felt that I most certainly could have stepped it up a bit and gone faster, but my running buddy was a having some issues. I am sure it was a blessing in disguise though. I did not want to get all cocky and then have problems breathing. We talked practically the whole 16 miles. It was a friend of a friend that I did not really know that well.... so now we know each other better. I love making new friends!
This will be the last 16 miler before the Big Show (25k). I am still not sure if I am going to do the Big Show yet. I want to see my speech pathologist first and get an idea of how realistic that would be for me and my goals. I hope they call me soon!!!
After spin I was able to lift legs-Quads to be specific. They were actually still a bit sore from the week too. I did 4x10:
Leg Press
Split Squats
Leg Ext
That is all. I planned on squatting in the rack, but
Saturday~ 16 miler in the books. It was a GORGEOUS morning for a run. I was really happy with how my run went. It was around a 9 minute mile pace. I felt that I most certainly could have stepped it up a bit and gone faster, but my running buddy was a having some issues. I am sure it was a blessing in disguise though. I did not want to get all cocky and then have problems breathing. We talked practically the whole 16 miles. It was a friend of a friend that I did not really know that well.... so now we know each other better. I love making new friends!
This will be the last 16 miler before the Big Show (25k). I am still not sure if I am going to do the Big Show yet. I want to see my speech pathologist first and get an idea of how realistic that would be for me and my goals. I hope they call me soon!!!
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