Sunday- active recovery and pain (yoga)

Sunday~ Light cardio for 20 minutes and then 45 minutes of torture. Yoga I mean. I totally stink at it. It was even harder than last week! One thing I am happy about: it's 45 minutes now and not 60! Whew! These Sun Salutations are no joke either. I am not the worst in the class, but my goal is to be as flexy as the chicks in the front row (I stay in the back!)
I was still pretty sore and tired on Sunday. I felt busy ( cuz I was), all weekend long and did not have much of a weekend. Oh well- Bring on the week !

Spinning and more spinning.....

Wednesday~ All I did today was teach 1 spin class! Ha....it seems like a low-key day since I only did one thing. I needed it though-busy, active days ahead of me. It was a tough interval class that I planned on taking it easy in. I just can't hold back sometimes.
On my training schedule I had 2 hours of cardio. No tanks! I actually have plans to meet with my "trainer" next week to possibly modify my training schedule. I think I might have to cut it down to 3 or 4 training days---6 days on top of what I do for a living is kinda killing me. Even though this week is not the norm for me. So, until I meet with him I will not be adhering to my training. I don't feel like a quitter of failure either-- it was just not working for me.

Thursday- So far I have taught one Spin class today. Later this evening I will teach my 90 minute ride! It was fun on Tuesday, so I hope it's fun today as well.
This mornings class was packed-every bike (24) was occupied. I am so glad I planned a killer strength ride too. The class was very vocal during the climbs--lots of whopping and hollering this morning!
I am thinking about doing some yoga here at home......but I am so tired. I might just close my eyes for 30 minutes while Miles sits next to me watching " My favorite show", which is basically any kid show on TV!

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.

Monday-Spin, Weights, elliptical. Tuesday-Active recovery and yoga-yup, yoga!

Monday- Race Day Spin today...... I used a repeat class and revamped it a bit. New music and a few new moves and viola. New class. I used my new HR parameters as well. I like having something that makes sense finally!

Totally Toned was next on the list. I usually sit it out after race day and today was no exception! It was a fun class to instruct, I was able to incorporate the exercise stability balls in today's class for some variety. I hope to do this more often this session. Lots of laughs were had!

So that was my classes for the day. With my new training I am not to count my class instruction as a true workout. Awesome.

I headed back to the gym after getting the girl from school to weight train with Ryan. It was a lot of fun. Not overly difficult, but I am not complaining. I have not lifted in months (regularly).

He had me throwing an 8 lb. medicine ball overhead--let it bounce no more than 1 time and then do it again for about 8 passes. Walking lunges with medicine ball rotation, 1 leg squats, 1 leg hamstring curls with the stability ball, push ups, pull-ups, jumping lunges, BOSU push ups + burpee, TRX rows and, and, and. Whew. Oh, we ended with core. I loathe working my core, but I know it will only make running as well as cycling and just about every physical activity easier!

After that torture, it was time to torture myself with my first prescribed workout- It was called Threshold 3. I had 5 minutes of intervals for 60 minutes total. I thought for sure I would stop at 15 minutes in. By minute 25 I found my groove and there was no stopping me now until that darn elliptical said 60:00complete! Ugh. It was pretty hard. Thankfully, I only have to have my heart rate up super high ( 167-168) for 1 minute. It took me about 35 seconds to get it up that high ( I was at 154 at the time). So I need to work on that next time- I was not working hard enough apparently. Gah!

That brings me to today (Tuesday!). My active recovery day! Yay! I got up at dark thirty to hit the elliptical again. My goal was to keep my heart rate between 132-142 for 60 minutes. Mission complete! I averaged 137 beats per minute for the duration. I don't get bored surprisingly. I think it's because I am constantly looking at my Heart Rate monitor --time pretty much flies by that way.

Once at home I actually did some yoga/stretching for a whole 45 minutes! Let's see if I can continue this. Twice a week would be ideal, but I will shoot for once a week for now.

I will be instructing my New Mom's class in a few hours, but I think it will be mostly a cardio day for them on the machines and track and core work and stretching is the plan so far. Well, that depends on if we have a tornado!

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.

Power Train!!

Oh boy. Today is usually my active rest day-- I have been trying to do yoga on Thursday's for an hour. I might also walk on the the treadmill as a slow pace for 15-30 minutes before yoga to get the blood flowing. I subbed a class today called Power Train. It's basically a plyometric class. A whole hour. I have only been a participant to this class once, so I will admit I kind of winged it! I am also going to count today as a weight training session- even though we technically did not use weights. I am going to count it because I did a total of 50 lunge jumps and 50 prisoner walking squats and pulses. My butt is saying to count it as a weight training session so I am!
It was a lot of fun, but also very taxing. I don't teach or take this kind of class on a regular basis and I could tell. I was tired during class! My heart rate was up there and it averaged about 150 during class which is pretty high for an hour long class that has ups and downs.
I did not have time ( and probably the energy) to go back to the gym for the yoga class. I know I needed it this week. I had a pretty active week and my muscles are yelling at me.
We leave for out of town in the morning so it's doubtful that I will reach all of my fitness goals for this week.
Have a great weekend!

Crazy for Cardio...... Or just plain crazy.

Tuesday~ 800's on the track (3:28 ish pace) with equal recovery time. I wanted to do 8, but was totally fine with 6. It was hot and humid and I felt I could have thrown up. Awesome. My breathing was not the best, but I tried to ignore it. The weird thing is I had my vocal cords close up for about 10 seconds during my .75 of a mile cool down. It was at a snails pace because I was so tired from the workout! Not sure why that happened.
The 800's were very hard. I am not sure if it was because I an doing a cleanse right now that I felt different or what. Oh-it might have been do to the fact that I taught Cardio Sculpt at 4:15pm--how could I forget that??? It was kickboxing with some power moves thrown in for fun and weights and abs. I am still sore. It's been a while!

Wednesday~ Spin intervals that were hard. They were hard(er) for me due to my Tuesday stuff I think. I thought about running a few miles and the feeling passed almost as soon as it popped into my head.

Thursday~ Yoga..I made it. It was slightly difficult. Lots of hip openers (which I need BAD) and lots of hamstring stretches Ommmmm.
Before yoga I walked on the tread slowly with a bit of an incline for 30 minutes.
Depending on how I feel the rest of the day I might go for a walk or run or go to the gym for some light cardio. We shall see.....

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--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!!!

Thursday!

Today was full body circuits. It was the same workout as I posted Tuesday, but I did 3x12. I also changed up a few things.
Instead of a basic split squat I did alternating reverse lunges. Instead of a BB row, I did a DB row. And instead of standard dead lifts, I did a wide stance dead. Those small changes can make a big difference in how the muscles are "worked" and it just makes it more interesting I think! I have a workout buddy as well. He ( yes, I said he!) makes lifting a lot more fun and he pushes me to lift heavier when I normally might have chosen a lighter weight. It's the whole competitive side that I can't tame! He needs guidance and accountability and I need the consistency, so things are working out for both of us. We have been pretty consistent ( one time I skipped due to who knows what, but he said he still lifted) for about 5 weeks now. I hope we can keep at it!
After lifting we do about 15 minutes of core. Today that included hip circles, leg lifts,and cat and cows. I threw in some stretching and yoga at the end that he was not too sure about, but did it because I told him to! HA!
I did not really feel like or have enough time to do my cardio at this time.
The kids and i went back later and I was able to do my HILL workout on the treadmill. It was not at all like taking on Manhattan Hill last Tuesday, but I still did it. 10 times up .10 of a mile and then back "down". Ugh. It was good though. Ugh. That took me roughly 35 minutes including the warm up and cool down.
I was able to make it to my beloved kickboxing class. I had not been to this gym or this class since before Christmas. The instructor as well as many participants made a big deal about seeing me again! How nice to be missed. I am officially a gym rat! So funny. I think they missed my kids more though! It was a great workout and I am sure my back will be letting me know just how great in the morning! I think I will try and make it back to this class next week too. I miss it and the peeps!

Yoga and Cardio Tuesday.

I did yoga today!
I suck at it. I have said it before, but I am actually certified to instruct it. I just have not in almost 6 years and I can tell.
It hurts to do it. This lady had hold those darn downward dogs forever! It's good for me and I am going to try very hard to practice it in a class setting once a week if not more.
Before yoga I did a very easy 20 minutes on the elliptical trainer.
I hit the gym up again a few hours later for cardio kickboxing class. I walked on an incline for about 20 minutes before class too.
Class was fun- it never disappoints.
Good day today!