Wednesday, Christmas Eve Eve: Day off. (HA!) Drove to two separate malls (far apart), two strip malls, two grocery stores (One was The Mustard Seed Market, which I love-love-love), CVS, two coffee stops. Afterward, I spent HOURS wrapping presents. Fortunately, I was on the phone with my good buddy, Pam, for those hours of wrapping.
Thursday, Christmas Eve: 10 minutes elliptical at the gym, then my 1 hr 5 min. Body Boot Camp class. I tried to get everyone out of there earlier than usual - we all had so much to do.
The workout was a killer, with a "break" of sorts with the partner drills.
Christmas Eve Boot Camp
Warm Up
Step touch w/stretching, grapevine, cross arms, lat arms, skate, cross crawl, repeater lunges, jacks, jump rope, step touch arms, 3 Vinyassas
Circuit #1
Squats w/medicine balls
Pushup series
Rope climb abs
Repeat 3X
Cardio interval – broad jump forward, chug back, Repeat 5X
Circuit #2
The Twelve Days of Christmas (this was done just like the song, so by the end of it you've done A LOT of work).
1 prisoner squat
2 reverse lunges
3 upright rows
4 sumo squats
5 siff squat calf raises
6 triceps dips
7 full pushups
8 plank rows
9 hydrants left
10 hydrants right
11 ultimate crunches
12 touch the sky
Water break & then
STAIRS (four floors)
Circuit # 3 - Partner drills
Stand ups
Medicine ball waist pass both sides
Medicine ball woodchopper pass both sides
Medicine ball lunge series
Medicine ball ab pass
Repeat
Circuit #4
Resistance band partner rows (standing)
Resistance band chest presses
Resitance band plank row, the row with rotation
Repeat
Cardio Interval – Mountain climbers and jumping jacks
Bear crawls
Circuit #5
Dumbbell swing squat
Hydrant series
Low plank hold
Repeat
Cool down/Stretch
Thursday, December 24, 2009
Tuesday, December 22, 2009
12.22.09
Yesterday my Gowear Fit (from henceforth known as GWF) came and I charged it over night. I was uber excited about trying it out today, especially wanting to see how kick-butt my boot camp classes really are.
I wore it to the gym this morning and did:
30 minutes elliptical mountain setting
10 minute treadmill run
10 minute Stairmaster
I was working hard and it showed: In 50 minutes I burned 520 calories.
I came home and uploaded the info to see how it all worked. Of course, I'm a sucker for graphs so I was very, very happy. By the time I uploaded my info and sync-d everything I had burned 991 calories so far.
A little blurb came across the screen asking me if I'd like to upgrade to the latest software. I clicked "ok." Uh-oh, big mistake.
I took off the GWF & display to shower, put it back on, cleaned the house like a mad woman and then went to check to see how vigourous my cleaning had been. The display said "Press armband." I did. Nothing. I noticed no lights were on. I did all sorts of things, reading the manual, looking on the website, blah, blah. I hooked it back up to the computer and a window came up which said "Trouble connecting to armband, disconnect for 10 seconds and try again. If there is still a problem, call customer support." That is exactly what I ended up having to do.
And guess what? After downloaded the new firmware, pressing buttons for 20 seconds, etc, etc, it turns out my GWF is no good!! The customer support tech was excellent. He is had a new one sent right out to me and issued me a UPS return label immediately. I got it out in the drop box just after 12 noon. He said my new GWF should be here by Christmas Eve. I hope so!
It was a huge disappointment having it malfunction and not recognize/accept the firmware. Very sad, indeed. I really wanted to test out my bootcamp class. I also wanted to get the ball rolling on leaning out for April.
Anyhow...
More technical difficulties tonight. The CD player in the group exercise room would not work properly. I ended up having to use a little boom box for my class. All the fiddling around made us start 10 minutes late - which helped a woman who was running late to get there "in time."
Boot Camp Class: 1 hr 20 minutes.
So that is the report for the day. I'm going to try to do some P90X yoga tomorrow and get in some cardio. Thursday morning I'll be having class instead of at night - planning on doing the 12 days of Christmas. :)
I wore it to the gym this morning and did:
30 minutes elliptical mountain setting
10 minute treadmill run
10 minute Stairmaster
I was working hard and it showed: In 50 minutes I burned 520 calories.
I came home and uploaded the info to see how it all worked. Of course, I'm a sucker for graphs so I was very, very happy. By the time I uploaded my info and sync-d everything I had burned 991 calories so far.
A little blurb came across the screen asking me if I'd like to upgrade to the latest software. I clicked "ok." Uh-oh, big mistake.
I took off the GWF & display to shower, put it back on, cleaned the house like a mad woman and then went to check to see how vigourous my cleaning had been. The display said "Press armband." I did. Nothing. I noticed no lights were on. I did all sorts of things, reading the manual, looking on the website, blah, blah. I hooked it back up to the computer and a window came up which said "Trouble connecting to armband, disconnect for 10 seconds and try again. If there is still a problem, call customer support." That is exactly what I ended up having to do.
And guess what? After downloaded the new firmware, pressing buttons for 20 seconds, etc, etc, it turns out my GWF is no good!! The customer support tech was excellent. He is had a new one sent right out to me and issued me a UPS return label immediately. I got it out in the drop box just after 12 noon. He said my new GWF should be here by Christmas Eve. I hope so!
It was a huge disappointment having it malfunction and not recognize/accept the firmware. Very sad, indeed. I really wanted to test out my bootcamp class. I also wanted to get the ball rolling on leaning out for April.
Anyhow...
More technical difficulties tonight. The CD player in the group exercise room would not work properly. I ended up having to use a little boom box for my class. All the fiddling around made us start 10 minutes late - which helped a woman who was running late to get there "in time."
Boot Camp Class: 1 hr 20 minutes.
So that is the report for the day. I'm going to try to do some P90X yoga tomorrow and get in some cardio. Thursday morning I'll be having class instead of at night - planning on doing the 12 days of Christmas. :)
Monday, December 21, 2009
12.21.09
Sunday was a "rest" day. Laughable, since I ran around like a maniac all day trying to get things done.
12.21.09 - morning: 45 minutes elliptical, heart rate at 75% hrm.
Evening - 5 min. elliptical
1 hr 15 min. Body Boot Camp
20 min. run on treadmill w/Cheryl (did a 2 1/2 minute backward hill walk break, threw in a couple of sprints, but otherwise a tempo run). HR: 157, 85% hrm
12.21.09 - morning: 45 minutes elliptical, heart rate at 75% hrm.
Evening - 5 min. elliptical
1 hr 15 min. Body Boot Camp
20 min. run on treadmill w/Cheryl (did a 2 1/2 minute backward hill walk break, threw in a couple of sprints, but otherwise a tempo run). HR: 157, 85% hrm
Saturday, December 19, 2009
12.19.09
Some snow and slick roads this morning made the gym very empty. There were only three at my boot camp class - a fourth got there too late. Still, we had a good workout. I had meant to get there early to meet my friend for a treadmill run but when I arrived later than planned, she was just arriving, too. She lives just 1/4 mile away from me and had slipped & slidded the short distance. Not a good morning to be up and out early.
Anyhow - we had a great workout. I got in 10 min on the elliptical and then 1 hr 10min boot camp class.
I still want to go back to the gym and get at least 20 minutes of running in. We want to do the New Year's Eve 5K and I really need to work on my speed.
It won't be fast, that's for sure.
My Gowear Fit will be here on Monday. I'll be able to try it out at Monday's class to see how it works.
** 30 min elliptical watching "Slings & Arrows."
Anyhow - we had a great workout. I got in 10 min on the elliptical and then 1 hr 10min boot camp class.
I still want to go back to the gym and get at least 20 minutes of running in. We want to do the New Year's Eve 5K and I really need to work on my speed.
It won't be fast, that's for sure.
My Gowear Fit will be here on Monday. I'll be able to try it out at Monday's class to see how it works.
** 30 min elliptical watching "Slings & Arrows."
Friday, December 18, 2009
12.18.09
After the flu and all the stress, it felt good to be at the gym bright and early again.
30 minutes elliptical, heart rate: 141, 75%. Should've amped it up a alittle.
25 minutes back/shoulder circuit, done as compound sets -
front & back lat pull down 10/75 each, 12/70 each, 15/65 each
seated cable row 10/130, 12/125, 15/120
upright cable row 10/55, 12/50, 15/45
prone row 10/55, 12/50, 15/45
back extension 15/0, 12/5, 12/10
front and side alternate raises 8/16/3
10 minutes Stairmaster
Well, I took some measurements this morning and the ugly truth is that I need to lose 4 inches in my waist and 4 inches in my hips to get where I want to be to compete. I've been happily and comfortably wearing size 6 jeans for a while now and the fact is that if I want to be a figure competitor, I'm going to need to be a size 2.
Starting today, I have 4 months to accomplish my goals. There is no time like the present to start. My Gowear Fit should be here next week and that should be a great tool in attaining my goals.
I also have to call my doctor today and ask him to bump up my dosage of Cytomel. My body temperature is hovering around 97.5 degrees and running that low CANNOT be helpful in moving off pounds and leaning out the way I need to.
30 minutes elliptical, heart rate: 141, 75%. Should've amped it up a alittle.
25 minutes back/shoulder circuit, done as compound sets -
front & back lat pull down 10/75 each, 12/70 each, 15/65 each
seated cable row 10/130, 12/125, 15/120
upright cable row 10/55, 12/50, 15/45
prone row 10/55, 12/50, 15/45
back extension 15/0, 12/5, 12/10
front and side alternate raises 8/16/3
10 minutes Stairmaster
Well, I took some measurements this morning and the ugly truth is that I need to lose 4 inches in my waist and 4 inches in my hips to get where I want to be to compete. I've been happily and comfortably wearing size 6 jeans for a while now and the fact is that if I want to be a figure competitor, I'm going to need to be a size 2.
Starting today, I have 4 months to accomplish my goals. There is no time like the present to start. My Gowear Fit should be here next week and that should be a great tool in attaining my goals.
I also have to call my doctor today and ask him to bump up my dosage of Cytomel. My body temperature is hovering around 97.5 degrees and running that low CANNOT be helpful in moving off pounds and leaning out the way I need to.
Thursday, December 17, 2009
12.16 - 12.17.09
12.16 --- Never made it to the gym. The day was hectic from the start and never slowed down.
12.17.09 - 8 min elliptical. 1 hr 17 min body boot camp class. 30 minutes elliptical mountain setting w/Cheryl.
I'm getting something super special for Christmas. A Gowear Fit armband. It's just like Body Bugg. It's going to help me as I...gulp...prepare for my first figure competition in mid-April. There is so much to worry about and do in the four months between now and then. I'll probably do a lot of blogging about that. I'm going to have to lose some weight I've been comfortable carrying in order to get really cut the way I'll need to be. I want to compete in either Ms Fit Body or Figure. I'm expecting that to be VERY hard work, especially with my thyroid issues. That's where I hope the Gowear Fit Armband will come in.
12.17.09 - 8 min elliptical. 1 hr 17 min body boot camp class. 30 minutes elliptical mountain setting w/Cheryl.
I'm getting something super special for Christmas. A Gowear Fit armband. It's just like Body Bugg. It's going to help me as I...gulp...prepare for my first figure competition in mid-April. There is so much to worry about and do in the four months between now and then. I'll probably do a lot of blogging about that. I'm going to have to lose some weight I've been comfortable carrying in order to get really cut the way I'll need to be. I want to compete in either Ms Fit Body or Figure. I'm expecting that to be VERY hard work, especially with my thyroid issues. That's where I hope the Gowear Fit Armband will come in.
Tuesday, December 15, 2009
12.14 - 12.15.09
12.14 - Elliptical 10 min. Body boot camp class, 1 hr 15 min. Run w/Cheryl 23 minutes. Made a good, hard class tonight. :)
12.15 - Stairmaster 8 min. Body boot camp class, 1 hr 15 min. Run w/Cheryl 20 min. Tonight's boot camp class was focused mostly on legs/glutes - and I used Scott Toussigant's silly shuffles for one cardio interval...what a killer! I think everyone's thighs are still feeling it.
Thursday's class is completely full already.
Cheryl & I are trying to keep our running up for the New Year's Eve 5K that we plan on doing. Monday we ran outside but it was raining/sleeting tonight so we stayed in on the treadmills. I found my MP3 player and that made the indoor run endurable.
12.15 - Stairmaster 8 min. Body boot camp class, 1 hr 15 min. Run w/Cheryl 20 min. Tonight's boot camp class was focused mostly on legs/glutes - and I used Scott Toussigant's silly shuffles for one cardio interval...what a killer! I think everyone's thighs are still feeling it.
Thursday's class is completely full already.
Cheryl & I are trying to keep our running up for the New Year's Eve 5K that we plan on doing. Monday we ran outside but it was raining/sleeting tonight so we stayed in on the treadmills. I found my MP3 player and that made the indoor run endurable.
Sunday, December 13, 2009
12.11 - 12.13.09
Friday the 11th.... NOTHING. Rest and try to recover. Well, sort of. Rest is a bit alien to me. There were too many places where I had to be and do.
Saturday - Boot Camp Class - I wondered if I'd be able to teach - and "do". Turned out well. I felt much better for being there. 1 hr 10 min. Here's the workout:
Warm Up
Step touch, add arms – cross, lat
4 knee repeater each side, 4 set skate, repeat; Jumping jacks, Front leg to back leg, repeat other side; 1 legged hops side to side, jump rope, step touch arm circles, 3 Vinyassas
Circuit #1
Squat series
Plank ups
Rope climb abs
Repeat 3X
Cardio Interval – Broad jump, jack back, mountain climbers, repeat
Circuit #2
Iron Cross
3-way lunges
Wide leg deadlifts
Bent over row
Wide legged or cross legged situps
Repeat
Cardio Interval – Burpees, skate, repeat
Circuit #3 (Balls)
Stability ball curl & press
Stability ball chest press
Stability ball pec fly (stretch on ball)
Stability ball bridge
Stability ball crunch
Repeat
Cardio Interval – Low side squat shuffle across room, plank jack
Circuit # 4 (Balls)
Stability ball pushup OR plank hold
Stability ball pullover (stretch on ball)
Stability ball hamstring curl
Stability ball roll out
Stability ball prone cobra
Repeat
Cardio Interval (benches)
Fast feet, straddle jacks, straddle kicks, repeat
Circuit #5 (benches)
Step up with side lift curl & fly
Rev lunge off step w/attitude lift
Triceps dips
Side plank w/arms off bench
Bench jackknife
Repeat
Circuit #6 (mats)
Frog squats
Seated front facing leg raises
Low plank
Cooldown & Stretch
Side stretch, clasped hands behind, fingers in front facing body, seated pretzel twist each side, straddle stretch, runners stretch, pigeon stretch, hamstring stretch, downward dog, dangle, standing quad stretch, arm/shoulder stretches
Sunday, the 13th - Managed to get to the gym for cardio & legs/glutes. Alittle abs, too.
20 minutes elliptical
30 min legs/glutes
Leg press 15/270 lbs...fast 15/270....slow 10/270
12/320...fast 10/320...slow 8/320
10/370...fast 10/320...slow 6/320
Superset: Buttblaster 10/80 each leg
Leg curl machine 12/80
Leg extension machine 12/75
Repeat 3X
Superset on cable machine: thigh adduction 12/45
thigh abduction 12/45 repeat on each leg
Cable crunch 15/105
Repeat 3X
10 minutes Stairmaster
10 minutes elliptical
Tomorrow night's another class - and Tuesday, Thursday and Saturday.
Saturday - Boot Camp Class - I wondered if I'd be able to teach - and "do". Turned out well. I felt much better for being there. 1 hr 10 min. Here's the workout:
Warm Up
Step touch, add arms – cross, lat
4 knee repeater each side, 4 set skate, repeat; Jumping jacks, Front leg to back leg, repeat other side; 1 legged hops side to side, jump rope, step touch arm circles, 3 Vinyassas
Circuit #1
Squat series
Plank ups
Rope climb abs
Repeat 3X
Cardio Interval – Broad jump, jack back, mountain climbers, repeat
Circuit #2
Iron Cross
3-way lunges
Wide leg deadlifts
Bent over row
Wide legged or cross legged situps
Repeat
Cardio Interval – Burpees, skate, repeat
Circuit #3 (Balls)
Stability ball curl & press
Stability ball chest press
Stability ball pec fly (stretch on ball)
Stability ball bridge
Stability ball crunch
Repeat
Cardio Interval – Low side squat shuffle across room, plank jack
Circuit # 4 (Balls)
Stability ball pushup OR plank hold
Stability ball pullover (stretch on ball)
Stability ball hamstring curl
Stability ball roll out
Stability ball prone cobra
Repeat
Cardio Interval (benches)
Fast feet, straddle jacks, straddle kicks, repeat
Circuit #5 (benches)
Step up with side lift curl & fly
Rev lunge off step w/attitude lift
Triceps dips
Side plank w/arms off bench
Bench jackknife
Repeat
Circuit #6 (mats)
Frog squats
Seated front facing leg raises
Low plank
Cooldown & Stretch
Side stretch, clasped hands behind, fingers in front facing body, seated pretzel twist each side, straddle stretch, runners stretch, pigeon stretch, hamstring stretch, downward dog, dangle, standing quad stretch, arm/shoulder stretches
Sunday, the 13th - Managed to get to the gym for cardio & legs/glutes. Alittle abs, too.
20 minutes elliptical
30 min legs/glutes
Leg press 15/270 lbs...fast 15/270....slow 10/270
12/320...fast 10/320...slow 8/320
10/370...fast 10/320...slow 6/320
Superset: Buttblaster 10/80 each leg
Leg curl machine 12/80
Leg extension machine 12/75
Repeat 3X
Superset on cable machine: thigh adduction 12/45
thigh abduction 12/45 repeat on each leg
Cable crunch 15/105
Repeat 3X
10 minutes Stairmaster
10 minutes elliptical
Tomorrow night's another class - and Tuesday, Thursday and Saturday.
Thursday, December 10, 2009
12.9 - 12.10.09
RELAPSE!
On 12.9 I made it to the gym at 4pm for a 55 minute cardio/back/arms workout. I was feeling tired and a bit run down. By the time Rhianna and I finished -- and we cut it short -- I was feeling like the wind was out of my sails.
At 9pm I went to bed. I was cold & couldn't get warm. Flannel pjs, a hoodie, three blankets, a dog. Still cold. Finally hubby came to bed. Still cold. Around 11pm, the stomach bug hit again and hit hard. Fortunately, I wasn't freezing anymore. That led to a night of up and down to the bathroom.
Woke up 12.10 still feeling weak - very weak - and needing to not be far from a bathroom. No appetite and a very real fear of puking up anything that I did get down. 11am came around and I forced myself to eat some brown rice hot cereal. It stayed down and I felt a bit better for it. Later in the day I managed a perfect pear.
At 6pm I had a boot camp class to lead. I had to make a plan that could be done without me actually DOING much of anything other than directing, yelling, demonstrating, timing, etc.
This is what I created - and I got some good feedback on it.
Warm Up
Step touch, ballistic hugs, arm circles, backstroke, cross arms, lat pulldown arms, skate w/row arms, cross crawl, jumping jacks, jumping rope - side to side, running man, prisoner squats, lunges, side squats, pushups, rocking heel-toe stretches
Circuit #1
Squats prisoner, front, Y
Pushups
Ultimate crunches
Repeat 3X
Cardio Interval – broad jump fwd, chug back
Circuit #2 – timed pushups/situps
Circuit #3 (tubing)
Partner sgl arm rows w/one band
Partner row rotation
Partner delt flys
Partner mid back rows
Turn- partner chest press
Repeat 2X
Cardio Interval - Stairs
Circuit #4 ( med balls)
Waist pass
Woodchop pass
Lunge w/pass
Russian twist pass
Med ball ab pass
Repeat 2X
Circuit # 4 STATIONS – 1 min each
Station 1 – Side lunge off bench
Station 2 – ladder drill
Station 3 – stability ball body bar rowing
Station 4 – box jumps w/elevated pushups
Station 5 – Triceps dips
Circuit #5 (mats)
Weighted adduction/abduction
Hydrant series
Low plank
Cooldown & Stretch --- aaahhh!
1 hr 10 minutes. I was able to a do a little bit here and there. Did the warm up, did the first circuit and the last, some of the stations while demoing.
Unless something miraculous happens and I have a swift recovery, I am taking it easy tomorrow and resting (in as much as it is possible with all the running around I must do).
On 12.9 I made it to the gym at 4pm for a 55 minute cardio/back/arms workout. I was feeling tired and a bit run down. By the time Rhianna and I finished -- and we cut it short -- I was feeling like the wind was out of my sails.
At 9pm I went to bed. I was cold & couldn't get warm. Flannel pjs, a hoodie, three blankets, a dog. Still cold. Finally hubby came to bed. Still cold. Around 11pm, the stomach bug hit again and hit hard. Fortunately, I wasn't freezing anymore. That led to a night of up and down to the bathroom.
Woke up 12.10 still feeling weak - very weak - and needing to not be far from a bathroom. No appetite and a very real fear of puking up anything that I did get down. 11am came around and I forced myself to eat some brown rice hot cereal. It stayed down and I felt a bit better for it. Later in the day I managed a perfect pear.
At 6pm I had a boot camp class to lead. I had to make a plan that could be done without me actually DOING much of anything other than directing, yelling, demonstrating, timing, etc.
This is what I created - and I got some good feedback on it.
Warm Up
Step touch, ballistic hugs, arm circles, backstroke, cross arms, lat pulldown arms, skate w/row arms, cross crawl, jumping jacks, jumping rope - side to side, running man, prisoner squats, lunges, side squats, pushups, rocking heel-toe stretches
Circuit #1
Squats prisoner, front, Y
Pushups
Ultimate crunches
Repeat 3X
Cardio Interval – broad jump fwd, chug back
Circuit #2 – timed pushups/situps
Circuit #3 (tubing)
Partner sgl arm rows w/one band
Partner row rotation
Partner delt flys
Partner mid back rows
Turn- partner chest press
Repeat 2X
Cardio Interval - Stairs
Circuit #4 ( med balls)
Waist pass
Woodchop pass
Lunge w/pass
Russian twist pass
Med ball ab pass
Repeat 2X
Circuit # 4 STATIONS – 1 min each
Station 1 – Side lunge off bench
Station 2 – ladder drill
Station 3 – stability ball body bar rowing
Station 4 – box jumps w/elevated pushups
Station 5 – Triceps dips
Circuit #5 (mats)
Weighted adduction/abduction
Hydrant series
Low plank
Cooldown & Stretch --- aaahhh!
1 hr 10 minutes. I was able to a do a little bit here and there. Did the warm up, did the first circuit and the last, some of the stations while demoing.
Unless something miraculous happens and I have a swift recovery, I am taking it easy tomorrow and resting (in as much as it is possible with all the running around I must do).
Wednesday, December 9, 2009
12.6 - 12.8
Sunday -- Congestion, coughing. Felt like crap.
Monday -- Adding insult to injury a stomach bug and a fever of 101F for most of the day. Had to cancel my boot camp class.
Tuesday -- Rallied in time for my boot camp class and managed to not only muddle through, but feel better for it. 10 min elliptical, 1 hr 5 min boot camp class.
Monday -- Adding insult to injury a stomach bug and a fever of 101F for most of the day. Had to cancel my boot camp class.
Tuesday -- Rallied in time for my boot camp class and managed to not only muddle through, but feel better for it. 10 min elliptical, 1 hr 5 min boot camp class.
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