Tuesday, November 9, 2010

Nothing like a bad cold to slow you down....

I haven't been to Crossfit since late last week, Thursday I think. I was getting the feeling something was coming on and then the ear pressure and congestion hit. I held it together and managed not to miss one of my boot camp classes. However, Sunday, I was down for the count. Spent most of the day vegetating in bed or on the sofa.

Yesterday, I wasn't up to running but managed a brisk racewalk. I then managed leading a pretty kick butt boot camp class. Before I went to bed I was hacking and coughing. Woke up that way, too. At least the ear pressure/congestion is gone. I'm sort of sick of saying, "Uh, what? Sorry, can you repeat that?"

Today...we'll see...I'm hacking but I feel good. I'd like to get a run in before boot camp express.

Friday, November 5, 2010

A sweatfest to try

I'm behind again, but less than a week. I've been to Crossfit, taught boot camp class, gone running and basically been kicking it up all week.

Here's last night's boot camp class that I put together. It was a soaker and just over an hour.

Warm Up - whatever you normally do

Circuit #1
20 sec stick up squats
20 sec Pushups
20 sec Press Jacks
20 sec jumping lunges
Repeat 3X

Circuit #2 Ab Challenge!
20 sec mountain climbers
20 sec double crunches
20 sec mountain climbers
20 sec super ultimate crunches
20 sec mountain climbers
20 sec bicycle crunches

Cardio interval – running man. Repeater knees, high kicks 3 min.

Circuit #3 legs (need a 12 - 18" step)
10 squats to parallel (touch glutes on step)
10 step ups right
10 step ups left
10 alternating lunges
15 jump ropes
Repeat 5X

Cardio interval – 10 jump rope, 10 march Repeat 6X

Circuit #4
Sgl leg bicep curls
Sgl leg W-presses
3-way bent rows
Alt front & side raises

Cardio interval – mummy kicks, football run 2 min
Crawl series

Circuit #5 mats
Thigh raises
Bridge raise w/crossed leg
Sphinx pushup
Triceps pushup
Low plank

Cooldown/stretch - lots of nice yoga stretches

Saturday, October 30, 2010

Catching up< DOMS ---- plus a fun workout to try

I've become a lazy blogger. I've been working out regularly, been running, been teaching my boot camp class AND I've been hitting Crossfit 3X a week. I ran in three 5ks on three October Saturday mornings. I've just been too fried to get it all down in writing.

The Vibram Five Fingers are wonderful. The love I have for them is nearly obscene. Pretty soon I'm going to write poetry about them, lol. I haven't had to go to the chiropractor since I've gotten them! My right hip used to get this nagging feeling of being slightly off-kilter, Dr. Stephens would adjust me, and then I'd go get it all out of whack again. Since the Vibrams Treksports, well, I'm just not a regular customer.

At Crossfit last Tuesday, we had to do 100 pull-ups and 3 OH presses for time, everything is for time. I cannot yet do pull-ups, much less 100. The coach hooked me up with one big elastic band and set up a step under me for my toe to graze & to help me push off to "kip" up. I did them in groups of 10 and I did indeedy deed to 100. When that was over, Rhianna & I decided to row 500m for speed. After this, with my rubbery arms, I had to go teach my Boot Camp Express class. Arms still rubbery, I put us through a pretty touch workout.

When I woke up on Wednesday morning OUCH EEK ACH OH YIKES. I have a really high threshold for pain & when I say that my arms were sore, that means they were flipping SORE. My forearm reaching up over the elbow to my biceps did not want to straighten out at all. My lats were hurting, too. Putting on deodorant was a bit of a challenge. By midafternoon, however, I was feeling okay. Headed off for another Crossfit workout. After a long warm up and some skill work, I had to do 15 kettlebell swings (30 lbs) and 10 pushups, 6 rounds for time. I did it in 3 min 52 seconds. By the time we worked out there for an hour, I was ready to go home. And that's when my arms stopped wanting to do anything. Every position hurt. When I woke up Thursday, my arms were all pulled up funky. I ached and ached. I can't take ibuprofen or aspirin, I'm allergic. Tylenol doesn't do squat, plus it lenghtens the healing time for DOMS. Sooooo, I suffered through the day and...had to teach a boot camp class at 6pm. Surprisingly, I not only survived but my arms felt way better. When I woke up Friday morning - MIRACLE - only a dull ache was left!

Here's a fun & tough workout to try. Should take about 1 hour.

Warm Up

Circuit #1
20 sec Power squats
20 sec Pushups
20 sec Press Jacks
20 sec alternating lunges
Repeat 3X

Circuit #2 Ab Challenge!
20 sec mountain climbers
20 sec double crunches
20 sec mountain climbers
20 sec super ultimate crunches
20 sec mountain climbers
20 sec bicycle crunches

Cardio interval – running man w/knees, super skater (2 - 3 min)

Circuit #3 –
10 box jumps (at least 12")
15 air squats
Repeat 5X

Cardio interval – Cherry picker in place, 4 jacks, 2 plyo jumps Repeat 5X

Circuit #4
8 each side Sgl leg bicep curls
8 each side Sgl leg W-presses
8 each 3-way bent rows ("suitcase," then palms fwd, then knuckles fwd)
8 sets Alt front & side raises

Cardio interval – mummy kicks, football run, high knees (2 - 3 min)

Crawl series - crabwalks, duckwalks, bear crawls, spiderman climbs

Circuit #5 mats
Thigh raises
Side plank
Triceps pushup
Low plank


Saturday, September 25, 2010

A kick butt workout to try!

So I have been a very, very lazy blogger. Life has been so crazy and so busy. I've returned to college and have had numerous papers to research and write. Anyhow, I have not been skipping workouts. Still teaching Body Boot Camp 4X a week. Still running, lifting, etc, etc. I just posted on my other blog about Day 2 in Vibram FiveFingers. I think I'm ruined now, I won't ever be able to go back to regular running shoes. Vibrams are wonderful!

Anyhow, here is a kick butt 65 minute workout I put togehther for class the other night. If you don't have that much time, just cut out a repetition or two of one of the circuits or even a whole circuit.

Warm Up

Circuit #1
Jumping Jacks (16 repetitions)
Deep squat w/knee raise (10 repetitions)
Reverse lunge w/high kick (8 repetitions per side)
3 ct slow, 4 ct fast pushups
Mountain Climbers (8 repetitions per side)
Triceps dips sgl leg(3 repetitions per side)
8 wide-legged situps each side
Tire run (20 seconds)

Repeat 3X

Cardio combo: Speedbag mummy kicks round the clock, 4 flying jacks Repeat for 1 - 2 min.

Circuit #2
20 sec 8 ct body builders
6 reps of: 2 squat thrusts w/pushup & roll into 2 touch-the-sky to Hello! Dolly
20 sec squat w/low full leg raise
20 sec Burpees
20 sec squat & curl

Cardio combo: Triple sumo – sumo squat, sumo squat jump, sumo squat high jump REST - REPEAT several times

Circuit #3
8 sets Teradactyl: aquat w/suitcase row then squat w/side raise
8 sets Front & bent arm lat raise
Ugly crunch 8 each side

Crawls: Whatever feels right - inchworm, crabwalk, 3-legged dog, duckwalk

Circuit #4
Hydrant Series
Side plank
Bridge w/8 sgl leg lift each side
Low plank


Friday, July 30, 2010

Better late than never

Not going to be a very thorough catch up because once again life has been very busy...but I have been working out.

Today: 6am run - 55 minutes and it was beautiful. Watched the sun come up and mist rise off the fields. Chose to listen to birdsong instead of my iPod. Then it was to the gym for a circuit workout:

Lat pulldown 12/90
Dumbbell chest press 12/50
Dumbbell chest fly 12/50
Cable upright row 12/65
Repeat 3X

3 min treadmill run

Kettlebell swing squat 15/15
Sgl arm cable crossover 8/30 ea side
Seated cable row 12/135
Repeat 3X

3 min treadmill run

Decline chest press 12/80
Buttblaster 10/85 ea side
Repeat 3X

Ys, Ts, Is 12/10 ea
Captain's chair ab raises 12
Repeat 3X


Trying to recall backwards...
Thursday - 1 hr run/walk, 1 hr Body Boot Camp
Wednesday - 1 hr cardio - elliptical & stationary bike
Tuesday - 1 hr cardio - elliptical & stationary bike
Monday - 50 min run, Back/shoulders/arms 35 min, 50 min run w/boot camp class
Sunday - rest

Saturday, July 24, 2010


Last three days of workouts:

Thurdsay - 60 min cardio at the gym (elliptical, run on treadmill); Body Boot Camp, 65 min; Insanity Pure Cardio 38 min (burned 350 calories - not bad considering the lengthy stretch periods)

Friday - It was HOT and muggy. Misery! 60 min cardio at the gym. Meant to do some yoga. Meant to do a lot of things. The day caught up with me, too much to do and not enough me to do it in. Ended up just trying to go to sleep.

Saturday - So far, boot camp class 65 min, 30 min on the elliptical. Maybe I will get that yoga in later today...we'll see.

Wednesday, July 21, 2010

And so it goes... plus review of Turbofire Advanced

Too much to catch up to. I haven't been missing workouts, probably added too many and got painfully sore from it. Boot camp class 3X a week. Running 4 - 5X a week. Insanity 4 - 5X a week.

I shout out a good review for Tony Horton's One on One "Fountain of Youth" yoga. It is awesome. If you don't have 90 minuts to do Yoga X, then 48 minutes to do this one will do the job. Mmmmmmmm, you feel so good afterward. It's work though, lovely break-a-sweat work.

I decided to try out Chalene Johnson's Turbofire, but I only bought the advanced DVDs. Here's what I thought:

FIRE 60 – This is Tae Bo – really – for the most part, it’s the exact moves from one of Billy’s advanced tapes. I’d have to go through my old VHS collection to figure out which one, but I recognized pretty much everything. The difference was it was faster and funkier. It also had four “fire drills.” The fire drills are high intensity intervals where you go all out for a minute. It was fun and I’ll definitely do it again and again. The only downside to this workout was the annoying music. (Wore my GoWearFit to do this the other day and burned 500 calories in 50 minutes...I wish I'd set the trip counter sooner, but that 500 calories was 50 minutes of work. I think if I'd known the moves better, I could bump that up another 100 calories).

HIIT 30 – This was *not* Tae Bo. It consisted of the warm up & cooldown, plus 11 “fire drills” which were a mix of aerobic/plyo/kickboxing moves (just the high/lo punching this time). In between the fire drills was wasted time to “recover” where the class members went around high-fiving each other. It seemed like the rest lasted way too long. You then either did the next fire drill or learned moves for a new one. I kept wishing I’d just done an Insanity workout instead. The recovery time could have been more productive. There was an option on this DVD to turn the annoying music up so loud that it drowned her out.
Stretch 10 – Complete and utter waste of time. Seriously, this was perhaps the most useless 12 minutes of stretching EVER. I cannot believe they called this one of the supposed “five” workouts. It sucked. I will probably never, ever do this again that is how ridiculous it was. If I do, it will only be to do it with my GoWearFit on to see how much those downtimes screw with the calorie burn.

Abs 10 – This was “okay.” Nothing to write home about. Slow. The end was more interesting than the beginning. I'd rather do Tony Horton's AbX or Insanity Cardio Abs any day of the week. Heck, I'd rather do my OWN ab routine than this.

I’m a bit annoyed that I spent $59.95 plus sh&h that brought it to over $70 for “five” workouts. All that is left for me to try is a 20 min upper body and a 20 min lower body. I would never count those 10 min short wastes of time as a “workout” and sell it as such. Basically I ended up paying all that money for only ONE workout worth my time.

I've not yet done the 20 min upper or 20 min lower body DVDs because the other stuff left me so totally unenthused. I can't imagine them being anything wonderful after my disappoinment and pfffftttt, calling 20 mins a "workout" as if you're getting "five" workouts, well, it's just pathetic. I will give them a looksie soon and write what I think about them.

So anyhow, the latest playlist from Body Boot Camp - and I'll be making a new one for Thursday with some new Adam Lambert and Josh Turner on it.

Round and Round - Selena Gomez
I Like It - Enrique Iglesias
Diary - Tino Coury
So Big - Iyaz
Dynamite - Taio Cruz
Shut Up & Kiss Me - Orianthi
Breakeven -The Script
Misery - Maroon 5
Sugar, We're Going Down - Fallout Boy
Little White Church - Little Big Town
Rain is a Good Thing - Luke Bryan
Can't Be Tamed - Miley Cyrus
Gimme That Girl - Joe Nichols
Ridin' Solo - Jason Derulo
Find Your Love - Drake
My First Kiss - Ke$ha & 3OH!3
Our Kind of Love - Lady Antebellum
Billionaire - Travvie McCoy
I Need You - Faith Hill & Tim McGraw

Friday, July 2, 2010

Jun 29 - Jul 2

Tues, 6.29 - I made it to the cemetery for a run (50 min) and that was IT. I felt so crappy all day. In the bathroom a million times, foggy/icky feeling.

Wed, 6.30 - Same thing except when I got to the cemetery, I racewalked half the time. Still running to the bathroom too much, lots of post-nasal drip and general feeling of yuk.

Thurs, 7.1 - Okay, back on track. Racewalked in the cemetery. 65 minute Body Boot Camp. 40 minutes of Insanity Cardio Plyo Circuit. WOOT!

Fri, 7.2
- After training a client, I stayed at the gym for a 45 min workout. 20 min on the elliptical, 25 min working back and abs. My plan for later is to get a real run in and also do Insanity Cardio Recovery.

Monday, June 28, 2010

6.27 - 6.28.10

June 27 - Went to the gym for a back & ab workout, 40 minutes.
Late: Insanity Cardio Plyo Circuit, 41 min; Cardio Abs, 17 min.

June 28 - Running, 50 min (hot and muggy outside, yeech!); Body Boot Camp, 65 min; Insanity Fit Test 25 min (skipped the 5 min warm up, I was already warm from BBC).

Insanity Fit Test - Lots of improvements! Each for one full minute:
Switch kicks - 91 (up 17)
Power jacks - 70 (up 14)
Power knees - 119 (up 29)
Power jumps - 37 (up 12)
Globe jumps - 13 (up 3)
Suicide jumps (Burpees) - 23 (same)
Push up jacks - 40 (up 5)
Low plank obliques - 71 (up 15)

I'm happy I did so well because I'd already done so much today, I didn't think I'd be fresh enough to do a good job. Now I'm BEAT. I'll sleep like a baby tonight!

Saturday, June 26, 2010


Did I do this yesterday? I should have checked before I started updating. Oh well....yesterday, 50 minute run and 40 minutes of Insanity Cardio/Plyo Circuit.

Today - Body Boot Camp for 65 min. I have a plan to do Insanity Cardio Recovery later and maybe, it it stays as nice as it is outside, go for a little evening run. I hate wasting nice temps and not using them to be outdoors.

Tomorrow I really REALLY should do P90X yoga at some point.

Thursday, June 24, 2010


65 minute body boot camp - and it was a killer!

Today's playlist:

Somebody to Love - Justin Bieber
Kissing U - Miranda Cosgrove
Give Me That Girl - Joe Nichols
Young Forever - Jay Z
I Like It Enrique Iglesias
Rock That Body - Black Eyed Peas
Shut Up & Kiss Me - Orianthi
This Afternoon - Nickleback
Dynamite - Taio Cruz
Misery - Maroon 5
Rain is a Good Thing - Luke Bryan
Heartless - Kanye West
Riding Solo - Jason Derulo
If We Ever Meet Again - Timbaland
Find Your Love - Drake
I Never Told You - Colbie Caillat
It's All in My Head - Nelly feat. Tim McGraw

40 minute Insanity Plyometric Cardio Circuit

Two days worth

Tuesday was so crazy busy that I didn't workout at all. I trained 3 clients, was at VBS for about 4 hrs and took an afternoon nap that lasted over 2 hrs. I was exhausted. Seems like it's going around - part of allergis or a virus or something.

Wednesday - I got in a 40 minute morning run. In the evening I did Insanity Pure Cardio which lasted 40 minutes. I think that all the plyometrics are screwing with my lower back. I woke up feeling like my left side was "out" and doing all sorts of stretching and contorting to make it pop back into place.

Today's plan - boot camp class at 6pm. Sometime before that or sometime after I have a date with Insanity Cardio Plyo circuits. If it seems like it's going to wonk out my back some more, I'll just go for a run.

Monday, June 21, 2010

10 days later, the craziness continues

Here I am - can't even catch up blog, it's been too many days in between.

o I'm running - alot - 4 - 5X a week.

o I'm teaching my boot camp class 3x a week (starting last week, I bumped it down to 3X because it is just too hot in there. I'll pick it back up to 4X a week in the fall. Right now there are so many outdoor opportunities for fitness, it's hard to be cooped up indoors - and hard to get everyone outside in the right place at the right time. People forget to sign up and then show up and discover no one is in the room...confusion ensues. You get the idea).

o I'm doing Insanity 5 - 6X a week. I meant to do it 6X a week for sure, but with running and boot camp, I seriously think overtraining is a distinct possiblity.

o I'm hitting up the gym for a good heavy back/shoulder day to compliment all the other stuff. I do enough strength training during boot camp BUT I have mid-back issues that I need to take care of a certain way, so my back day is medicine for me.

o Sometimes when I'm training a client, I end up working out along with them, too, if that's what they need.

As for today, I took a 45 minute early run this morning with my daughter. I meant to do Insanity when I came home from Vacation Bible School but instead I took a 2 hour nap. So, it's off to Body Boot Camp for an hour of my own personal brand on Insanity. I might get 40 minutes in with Shaun T. around 8:30-9pm tonight.

The plan for tomorrow is another early AM run. I have VBS, 3 clients tomorrow and so my Insanity workout probably won't happen until a good 8:30pm.

Friday, June 11, 2010

Nearly a Month -- and Insanity

I've been busy, busy, busy and so I let blogging workouts fall by the wayside once again. I've still be teaching Body Boot Camp 4X a week - and I've also begun training for my September 15K.

Basially, I ran or racewalked 5X a week, plus boot camp. I tried out another instructor's very basic Zumba class. No comment. Any how I've been very, very busy and haven't missed a workout except when I'm suppose to - on rest days.

Today I got up and trained a client at 5:45am and had little sleep (long story that ends with crazy, chirping birds that hang outside my window every morning at 4am). My allergies are kicking in, so my nose is stuffy and my throat is very scratchy. BUT I had decided to do Shaun T's Insanity Fit Test this morning. I told myself that if I felt so miserable that I couldn't finish it (or even get much past starting) that it was okay.

I did it! I was a dripping, sweaty mess, but I completed it. My results were darn good, too. They were either better than the two demonstrator's orignal numbers and getting close to their 60 day numbers OR the same as their 60 day numbers.

One minute of each of these:

Switch kick - 74 sets
Power jacks - 56
Power jumps - 25 (these started a bad coughing fit & I had to pause and rest longer)
Globe jumps - 10 complete rounds
Suicide jumps (aka burpees) - 23
Pushup jacks - 35
Low plank oblique - 56

Can't wait to see how I do in 2 weeks when I don't have PMS, have had a full night's sleep and am not sick.

Saturday, May 15, 2010

5.13 - 5.15.10

May 13 - Did 55 min of racewalking along with a 80 minute boot camp workout. It was a Thursday Three Hundred - everyone was still feeling it from Tuesday night. I thought this was a "kinder, gentler 300" but Rhianna says otherwise. Also did 35 min of salsa aerobics, lol. I'm an addict now.

May 14 - Got two racewalks in, one in the morning, one in the evening. 45 min in the AM, 45 min in the PM.

May 15 - Took Boot Camp to the great outdoors. We head to the trail and were out for about 75 minutes. We did a run/walk combo and at every bench we stop and broke up into groups, switching back and forth between dips/pushups/jackknifes on the bench and squats, sumo squats and lunges. When we made it to the hill we did 3 hill repeat sprints, then headed back and did the same thing, hitting every bench with some calisthenics. It was a good workout and a gorgeous day!

Later I will probably go for a run or head to the gym. Why? Because I got an iPod Touch that I'm very psyched about working out with. I don't think I can wait until tomorrow to enjoy it. I misplaced my little MP3 player and this holds so much more music. Yippee!

Wednesday, May 12, 2010

A few days worth

Let's see, the last time I blogged was May 8th. That means I need to account for the 9, 10, and 11th...I'll worry about today after I get some working out in.

Friday - ran the bleachers, did a back workout. That was hell day. The day my daughter & grandbabies set out to move far, far away to Josiah's duty station in Florida. Sad, sad day. I watched the babies for a few hours, then in the evening said goodbyes. It was heartbreaking for me. I'm glad I ran the bleachers and pumped some iron.

Saturday - boot camp in the morning and it was a killer. I figured "Misery loves company" so everyone should be miserable with me, lol. We did what I call The Accumulator. Later I got a racewalk in with Rhianna.

Sunday - Mother's Day! Rhianna and I did an hour at the gym, me on the elliptical and treadmill. Later I got a racewalk in with her. I also did a salsa workout for 40 minutes - what a hoot. Yes, yes...sounds a bit like overtraining but it was "drowning my sorrows." I can't think about those sweet babies without crying and missing them so very much.

Monday - No boot camp class, so a bunch of cardio, a back/leg/ab workout then a trip to the stadium to run the bleachers and do some laps.

Tuesday - 55 min between elliptical and stationary bike. 80 min of body boot camp - a killer workout. Still on the "misery loves company" train of though, mwhahahaha!

Saturday, May 8, 2010

Life has been spinning wildly...

No time to blog - again. I never missed a workout but never could find the time to write it down. Boot camp class 4X per week, lots of cardio - racewalks in the graveyard, time spent on the elliptical or stairmaster, runs around the neighborhood. I'd been slacking on my weight workouts apart from boot camp and I've been able to re-incorporate at least "back day" into my plans. I needed it! My hand was going numb at night again, but a couple of weeks of solid back work and the nerve is unpinched and I can even sleep on the right side w/o a problem.

My daughter and I started running the bleachers again. I was certain that I'd feel sore and miserable after not doing it since Nov or Dec. Instead I woke up the next day to...nothing. Did it again on Friday and...nothing. I must be working out all the right parts in my boot camp class. :)

Thursday's class was one of my Three Hundred plans. Today's was an Accumulator. Mostly bodyweight exercises and very intense. I'm very stressed out about my oldest's daughter's move (the good-byes were on Friday) so these workouts helped me relieve a bunch of stress.

Tomorrow I plan to run with Cheryl late in the afternoon.

Saturday, April 24, 2010

Slightly more functional

This week has continued to be miserable with this plague. Thursday I did my boot camp class but kept my own jumping about to a minimum. I was able to do the strength circuits I had planned - got a little misguided by endorphins and took a walk with my oldest afterward. That ended up making me feel like death warmed over on Friday. However, Friday had a full schedule - two clients to train in the very early morning, watch the kids for 3 hours, errands and appointments in the afternoon.

Today I managed to actually be a participant as well as leader in my class. I don't feel as awful, but I sure don't feel spectacular. We've passed it around the class, so there were two other recovering sickies in the room and one getting sick. I think the healthy ones are counting their blessings!

Tuesday, April 20, 2010

Down for the count

After I typed Saturday's entry, it was all downhill. By late afternoon I was curled up on the sofa feeling seriously miserable. It only got worse. Sunday I was useless, another day spent in bed or on the sofa. Monday morning I had to go get fasting blood work done - with chills & fever, no less. I wound up leaving my doctor's office (he wasn't in yet) and driving a few more miles northward and going to a CVS Minute Clinic. The diagnosis: both ears infected, sinuses infected and tonsilitis starting.

I had to cancel Monday's boot camp class and I spent the day indoors, mostly on the sofa.

I still feel lousy but I was able to go out and train a client this afternoon and tonight I have to lead a boot camp class. I've made a station-based plan so that all I have to do is give instructions, watch my timer, blow the whistle and such.

Being in the gym made me feel so much like working out, of course I think I'd collapse if I tried! I just hope to be better by Thursday so I can enjoy a good hard Thursday Three Hundred.

Saturday, April 17, 2010


My husband hooked up the vaporizer last night so that I could get some relief and...ah, best night of sleep I've had all week. I still felt pretty cruddy this morning but I had a boot camp class to lead. Only two people were signed up and it was a freezing morning, so I had the thought, "What if they don't show up?" I haven't had a day where no one showed up yet, but you never know. The temptation would have been to go home and go to bed. Instead, I had a full class. Once I got moving I felt much, much better and could breathe - so yeah, got a good workout. An hour into it, I checked my GWF and we had already burned just over 610 calories. I forgot to check again 20 minutes later, but it *was* a great workout.

Today's music:

Simply Irresistible - Robert Palmer
Can't Touch This - MC Hammer
I Don't Want to Be in Love - Good Charlotte
I'm Not Okay - My Chemical Romance
Livin' La Vida Loca - Ricky Martin
Boys of Summer - The Ataris
Fast Cars & Freedom - Rascal Flatts
Tubthumping - Chumbawamba
This Ain't No Thinkin' Think - Trace Adkins
Naturally - Selena Gomez
Break Your Heart - Taio Cruz
Man! I Feel Like a Woman - Shania Twain
Chelsea Dagger - Fratelis
The Safety Dance - Men without Hats
Vertigo - U2
With You - Chris Brown
Float On - Modest Mouse
We Will Become Silhouettes - Postal Service
Engine Driver - Decemberists
Back of Your Hand - Dwight Yoakam

April 15th's play list:

Gimme Three Steps - Lynyrd Skynyrd
Devil's Dance Floor - Flogging Molly
Halfway Gone - Lifehouse
Stacey's Mom - Fountains of Wayne
Your Love is My Drug - Ke$ha
Take Me Out - Franz Ferdinand
Kissin U - Miranda Cosgrove
Viva La Vida - Coldplay
I Know You Want Me - Pitbull
Solo - IYAZ
In My Head - Jason Derulo
Wake Up Call - Maroon 5
You Look Good in My Shirt - Keith Urban
If We Ever Meet Again - Timbaland
Say Hey I Love You - Michael Franti
Take You There - Sean Kingston
Love, Sex, Magic - Ciara & Justin Timberlake
Amie - Pure Prairie League
Peaceful Easy Feeling - The Eagles
The House That Built Me - Miranda Lambert

Friday, April 16, 2010

4.16.10 Catch Up...Again

With two birthdays and Easter falling in the first two weeks of this month, it's no wonder I couldn't keep up with this.

Boot Camp 4X a week, lots of long race walks, time spent on the elliptical, extra back sets.

A good visit to the chiropractor w/a wonderful massage.

Got hired by a national in-home personal training company and the first client they asked me to take was FIVE HOURS AWAY. I think they got my 20 mile radius a little bit confused with a 300 mile radius!

When I get around to it, I'll post a couple of more playlists from my boot camp class.

Saturday, April 10, 2010

4.9 - 4.10.09

Besides the hour of cardio on 4.9 already mentioned I wound up back at the gym with my daughter in the evening. 30 minutes elliptical, 10 minutes Stairmaster, 15 minutes stationary bike and 10 minutes for a quick back set. (lat pulldown, seated cable row, upright cable row).

4.10.10 - Body Boot Camp 1 hr 20 min; a run with a couple of friends 40 minutes. We ended up mixing running & racewalking. The transition back to pavement and the great outdoors is causing shin splint issues in our group.

Friday, April 9, 2010

Too much catch up to catch up

I've been so crazy busy and so much has been going on around here. Basically, I've taught my Body Boot Camp class 4X a week. I've gotten 45 - 60 minutes of extra cardio on those days. On the other days I've done 1 - 1 1/2 hours of cardio and some yoga sprinkled in. One day off a week, usually - or "active" rest. Rode the bike on the trails with my daughter for over an hour last Saturday and got "bicycle butt." Ouch - lasted for days. I need a cushy seat!

Today I trained a client at 5:45am then stuck around for an hour of cardio.

My biggest news is that I am now employed by Team Fitness America and can't wait to start training clients for them!

Saturday, March 27, 2010

A Week + of Sweat

3.20.10 - 80 min Body Boot Camp, 50 min racewalk
3.21.10 - 1 hr racewalking, 45 min elliptical
3.22.10 - 45 min elliptical, 1 hr 20 min boot camp class
3.23.10 - 45 min elliptical, 1 hr 20 min boot camp class
3.24.10 - racewalk 55 min
3.25.10 - 45 min elliptical, 1 hr 20 min boot camp class
3.26.10 - Treadmill run 35 min, elliptical 30 min
3.27.10 - Boot camp class 1 hr 17 min, elliptical 25 min, 45 minute run

That's it as best as I can remember it. The week was crazy, it was hard to get around to doing this. On the 22nd, I made a new playlist for the week:

Beat It - Fall Out Boy
Let it Rock - Kevin Rudolf
Don't Stop the Music - Rihanna
Please Don't Leave Me - Pink
Dear Maria, Count Me In - All Time Low
I Run to You - Lady Antebellum
You Really Got Me - Marty Casey
When Love Takes Over - David Guetta & Kelly Rowland
New Divide - Linkin Park
Alice - Avril Lavigne
Love Game - Lady Gaga
Why Don't We Just Dance - Josh TUrner
Life After You - Daughtry
Pocketful of Sunshine - Natasha Bedingfield
With You - Christ Brown
In Love With a Girl - Gavin DeGraw
1, 2, 3, 4 - Plain White T's
Nothing on You - B.o.GB.
Stop and Stare - One Republic
Say - John Mayer

Next week I have to make a mix that has Ozzy Osbourne "Crazy Train" and Blackfoot "Train, Train" on it. I think I'll throw in the Eagle's "Peaceful, Easy Feeling" for the matwork.

Friday, March 19, 2010

Hmmm, can I remember what I've done for the last few days?

3.16.10 - 1 hr morning cardio, 1 hr 17 min body boot camp

3.17.10 - 1 hr race walking and...something else, hmmmm....

3.18.10 - 1 hr race walking, 1 hr 20 min body boot camp

3.19.10 - 45 min. fasted cardio (elliptical), 1 hr race walk, 50 min leisurely walk with the dogs and the husband :)

Monday, March 15, 2010

3.13.10 - 3.15.10

Saturday, 3.13... Elliptical 10 minutes, body boot camp, 1 hr 20 min, later more cardio...45 minutes I think.

Sunday, 3.14...1 hr cardio, elliptical and stationary bike.

Monday, 3.15... 1 hr cardio - 45 minutes elliptical, 15 minutes treadmill tempo run.
Boot Camp, 1 hr 17 minutes.

Tonight's playlist - all Irish Rockers!

Jackie Wilson, Van Morrison
I'm Shipping Up to Boston, Drop Kick Murphy's
Vertigo, U2
Devil's Dance Floor, Flogging Molly
Johnny, I hardly Knew Ya, Dropkick Murphy's
Brown-eyed Girl, Van Morrison
Breathless, The Corrs
Sunday, Bloody Sunday, U2
The Sunny Side of the Street, The Pogues
Jailbreak, Thin Lizzy
Anxious and Worrying, Defiance Ohio
The Road to Dublin, Young Dubliners
Dreams, The Cranberries
Rosie, Young Dubliners
With or Without You, U2
Chasing Cars, Snow Patrol
I Don't Like Mondays, Boomtown Rats
Moondance, Van Morrison
Crazy Love, Van Morrison
May It Be, Enya

Friday, March 12, 2010

Days behind...again! 3.7 - 3.12.10

Life has been crazy and extremely stressful. Let's see if I can remember what's up with my workouts.

3.7.10 - Sunday morning. I had been up for hours worrying, so I went to the gym for 45 minutes cardio before church. It was a tempo run. At some time in the afternoon, I went for a 50 minute racewalk.

3.8.10 - one hour morning cardio, 1 hr 15 min. Body Boot Camp.

3.9.10 - one 55 minute racewalk, 1 hr 20 min Body Boot Camp.

3.10.10 - Day off. Over stressed. Sinuses acting up. Miserable.

3.11.10 - One hour morning cardio - elliptical & stationary bike. 1 hr 20 min Body Boot Camp.

3.12.10 - One hour - 45 min elliptical, 15 min stationary bike.

I haven't been getting a lot of sleep due to the whammy life dealt us. I'm going to work on relaxation techniques and try to stop worry in its tracks. After all, the Bible does say, "Be anxious for nothing, but in everything with prayer and supplication make your requests known to God."

Saturday, March 6, 2010

3.5 - 3.6.10

On Friday I woke up with a cold and figured I'd make it a rest day. But as the day wore on I felt physically better but emotionally stressed and absolutely *needed* some cardio to burn off the angst. Ended up at the gym at 7pm for 40 min on the elliptical and 20 min on the stationary bike. Once again all the good treadmills were in use.

This morning I got in 10 minutes on the elliptical and then led a 1 hr 20 min boot camp class. I think we got a great work out in, 'twas very sweaty indeed. :) The day is still young and it has warmed up a bit, so I might go for a walk or even a RUN!!

Thursday, March 4, 2010

3.3 - 3.4.10

3.3.10 - One hour of cardio - 50 minutes on elliptical, 10 minutes on the Stairmaster (someone was using it most of the time and *all* of the treadmills were taken). 30 minutes of yoga in the afternoon.

3.4.10 - One hour of cardio - 40 elliptical, 20 stationary bike. 1 hr 15 min Body Boot Camp. Today was a Thursday Three Hundred and it definitely helped me burn off some serious stress.

I've been sleeping LOUSY lately - my GWF testifies to that. Way too much stress!

Tuesday, March 2, 2010

Another Catch Up! 2.26 - 3.2.10

Life has been crazy...again. What else is new? Let's see if I can remember what is what. Before that though, I checked out the S.W.A.T. boot camp style workout DVD and it is soooo simple compared to my class. I was bored - it was very, very boring.

2.26.10 - Stressed out, fried - I think I took this day off.

2.27.10 - Body Boot Camp 1 hr 25 minutes. I seem to remember doing a little extra cardio in the evening. 45 min or an hour?

2.28.10 - An hour of cardio while watching the US & Canada play hockey.

3.1.10 - 1 hr cardio in the AM, 1 hr 20 min boot camp class in the PM.

3.2.10 - That's today! 1 hr cardio - elliptical and stationary bike. 1 hr 25 min boot camp class.

Thursday, February 25, 2010

2.24 - 2.25.10

2.24.10 -- It's sad to think that I can barely remember what I did yesterday already! Life has been crazy to say the least. I got it an hour of cardio and a quickie back set. My back felt like it needed some work.

2.25.10 - 55 minutes on the elliptical and recumbent bike, working like crazy to get that "vigorous activity" goal met on my GWF. Lots of running hither and yon, then body boot camp tonight. It was a killer workout - a Thursday Three Hundred with a couple of tabata sequences thrown in. We did the stairs, I had a fun playlist. And boy, oh boy, did I have some stress to burn off. Class lasted 1 hr 25 min.

Tuesday, February 23, 2010


32 minutes on the elliptical and 26 minutes on the treadmill this morning. 10 minutes of a quickie back set.

Body Boot Camp was 1 hr 20 minutes. Did a "Tuesday 200" as part of today's plan. My right hip has been "out" since the other day, just nagging and annoying me. I had everyone doing "ugly crunches" (an oblique crunch where your knees come up to meet your elbow, looks ugly) and my lower back popped out...just like when the chiropractor does it. Had a little residual soreness and then it was A-OK. I'll have to try ugly crunches next time it wigs out.

Tonight's playlist:

Life is a Highway - Rascal Flatts
Nothin' Better to Do - Leann Rimes
Wake Up Call - Maroon 5
Pyramid - Charice (feat. Iyaz)
Fast Cars & Freedom - Rascal Flatts
Kryptonite - 3 Doors Down
Hot Mess - Cobra Starship
So What (clean)- Pink
Just Dance - Lady Gaga
Numb - Linkin Park
Beautiful - Since October
Sweet Dreams - Beyonce
Dancing with Myself - Billy Idol
I Can Transform Ya - Chris Brown
Yankee Bayonet - The Decemberists
Today Was a Fairytale - Taylor Swift
Nothin' on You - B.o.B. (feat Bruno)
Break Even - The Script
Together Again - Evanescence
Somewhere Over the Rainbow/What a Wonderful World - Israel "Iz" Kamakawiwo'ole

Monday, February 22, 2010

2.21 -2.22.10

Sunday was a rest day. I'm starting to take the GWF off on Sunday mornings and leave it off all day so that I don't feel compelled to meet those calorie burn goals. Off day means OFF. Now it doesn't mean I go beserko with food or anything, just a day to give my body a rest. Nap in the afternoon after church, if possible.

Today, 2.22.10 - was up bright an early for some cardio at the gym with my girls. 45 minutes running on the treadmill then 15 minutes on the elliptical. It was mostly a tempo run but I threw in a couple of minute sprints.

Boot camp tonight lasted 1 1/2 hours. I was teaching the group another level of the "full body blaster" and suddenly someone was showing a great partner exercise and we were all trying stuff out. It was already 7:15 - so by the time we cooled down and did a "stretchy stretch" which is an extra, extra stretch, tick tock, all the time had flown. It was more like 7:35 and then stuff had to be disinfected and put away... It was a fun class though - fun people, everyone all chatty and happy, even in the midst of the intensity. One new girl said, "Darn! They should've made us sign a waiver!" LOL, but then she said that oh yeah, she's coming back!

Saturday, February 20, 2010

2.19 - 2.20 (so far)

Friday, 2.19: 45 minutes on the treadmill, tempo run. 30 minutes weight training - leg day. Later on I got in the mood to do some old school Tae Bo for about 40 minutes, then I wanted a nice even number on my GWF so I did 15 minutes on my home elliptical.

Today, 2.20: My Body Boot Camp lasted 1 hr 20 minutes. Used the slides today, as well as lots of body weight and dumbbells. The class was full. Used to be that people wanted to sleep in on Saturdays, but lately Saturdays have been packed. It's nice.

I'd still like to get at least a 30 minute run in. I'm going to see how the ice situation is at my favorite running spot and maybe get 3 - 4 miles in.

Thursday, February 18, 2010

2.16 - 2.17 plus playlist

Wednesday I managed an hour of good ol' cardio in the morning and had time for little else the rest of the day.

Today (2.17) - an hour of early cardio, then working with my youngest daughter on an upper body split.

Boot camp class was 1 hr 20 min and it was a Thursday Three Hundred along with a tabata series that kicked butt. Seriously, there will be some sore bodies tomorrow.

The music:

Bad Romance - Lady Gaga
Devil's Dance Floor - Flogging Molly
Single Ladies - Beyonce
We Shine - Fee
Are You Gonna Move It For Me? - The Donnas
Call Me the Breeze - Lynyrd Skynyrd
I Can Transform Ya - Chris Brown
Proud Mary - Creedance Clearwater Revival
In My Head - Jason Derulo
Fallin' For You - Coby Caillat
Sorry for Freaking Out - Mr T Experience
Sexy Chick - David Guetta, Akon
Tik Tok - Kei$ha
July, July - The Decemberists
Replay - Iyaz
Need You Now - Lady Antebellum
Say Hey - Michael Franti
All the Right Moves - One Republic
Over My Head - The Fray
Nothin' on You - B.o.B.

Monday, February 15, 2010

Tonight's Playlist, etc. 2.15.10

Got an hour of good solid cardio in the morning. I have a boot camp class to do tonight, so here's a nice 80 minute playlist I have burned and ready to go:

Call Me the Breeze - Lynyrd Skynyrd
Devil's Dance Floor - Flogging Molly
Halfway Gone - Lifehouse
Radio Ga Ga - Queen
Bootylicious - Destiny's Child
Fighter - Christina Aquilera
We Shine - Fee
All the Right Moves - One Republic
Meet Me Halfway - Blackeyed Peas
Naturally - Selena Gomez
Nothin On You - feat Bruno Mars B.o.B.
I Can Transform Ya - Chris Brown
According to You - Orianthi
July, July - Decemberists
Into Your Arms - The Maine
You & Me - Dave Matthews Band
I'm Yours - Jason Mraz
The Truth - Jason Aldean
Somewhere Over the Rainbow/What a Wonderful World - Israel "Iz" Kamakowiwo'ole

Saturday, February 13, 2010

2.12 - 2.13.10

Friday - 45 minutes treadmill running, 30 minutes on the elliptical.

Today - 10 minutes treadmill, 1 hr 20 minutes Body Boot Camp, 10 minutes stationary bike.

Today's boot camp class - it was a rough n' tumble one!

Warm Up
Side step series, grapevine, skate, jacks, front kick-back kick, prisoner squats, side squats, rev lunges, arm/shoulder series, etc.

Circuit #1
Squat series
Jacks, burpees, mtn climbers
Pushup series
Jacks, burpees, mtn climbers
Wide legged situps
Jacks, burpees mtn climbers
Repeat 3X

Cardio interval - plie squat jumps w/heel kicks, duck unders

Circuit #2
3 pulse lunge to lunge w/hammer curl/upright row
Sumo squat w/lat raise
Knees to elbows to knees to both

Cardio interval - Squat thrust, 4 jacks

Circuit #3 (balls)
Lat pulldown w/band
Chest press slow fast slow alt
Triceps extension
Weighted crunch
Oblique band raise
Back extension
Hamstring curl
V-up w/ball

Cardio interval - Front kick, touchdown squat

Circuit #4 (slides)
Reverse lunge w/sgl weight front raise
Side lunge w/biceps curl
Triceps pushups
Sgl leg mtn climber to snow angel

Tabata: Mtn climber/low plank

Frog hop, crabwalk, duck walk, crab walk

Circuit #5 (mats)
Standing leg extensions
Standing side leg extensions
Standing side crunches
Side plank


Thursday, February 11, 2010

Days behind!

So much for keeping an up-to-date workout log. Let's see how much I can remember:

Sunday, 2/7 - I remember doing an hour of cardio at the gym. Running mostly.

Monday, 2/8 - Got in an hour of early cardio, then a 1 hr 20 min boot camp class. Shoveled snow for about 30 - 40 minutes.

Tuesday, 2/9 - I think it was pretty much the same as Monday.

Wednesday, 2/10 - That was just yesterday so it shouldn't be too hard to remember, right? 40 minutes on the treadmill, running - 20 minutes on the stationary bike. Over an hour's worth of driveway shoveling...probably closer to 90 minutes as I did more than one house.

Thursday---hey, that's today! I was at the gym this morning and did 10 minutes on the treadmill, 30 minutes on the stationary bike and then a quick 12 minute back circuit. (Lat pulldown 15/70, seated row 15/110, upright row 15/55, repeated 3X).

Tonight I have a boot camp class to lead and I've got a rough n' tumble plan worked out. I had to try to gear things so that no one would get kicked. The list for tonight is full and it gets crowded in there, limiting the space for plyometrics and cardio intervals.

Saturday, February 6, 2010

More Catching Up

It was a crazy week - my dad had surgery, I had appointments to drive everyone to, blah blah blah.

Mon, Tues, Thurs I led my Body Boot Camp classes. They were all about 1 hr 15 - 20 min long. Thursday was a Thursday 300 - one of the circuits involved 100 reps done 3X to equal 300. A killer! On those days I also got in an extra hour of cardio for myself. On Wednesday I was forced to take the day off - there was just too much going on, no time. On Friday my father had surgery and I had him at the hospital at 6:20am...didn't leave until noon, had to pick up my daughter from work, settle him back at the assisted living. I managed a short nap and then had Layla over for a couple of hours so her mommy could catch a nap. I was fried but tried to work out at home. I ended up doing 5 minutes with the kettlebell and 5 minutes on the stationary bike before I packed it in and watched "Caprica" for two hours.

Today (Saturday, 2.6) - I woke up and shoveled snow for 35 - 40 minutes. 16" came down on us this round of storming! I managed to get out of my side street which was *not* plowed and make it to the gym. Two brave souls showed up for my boot camp class, plus Rhianna. I had been on the treadmill for 5 minutes, then led the 75 minute class.

I forgot to take my GWF off the charger for the class and wouldn't you figure - the place where I'm supposed to be able to log in exercise should I forget to wear it did not appear on the Activity Manager. We're talking 500+ calories that I cannot log!!!!!! Type A nut that I can be that drove me crazy all day. I hopped on my home elliptical for 35 minutes while watching "Bright Star" (great movie). Still that didn't register under "vigorous exercise" which annoyed and frustrated me. Soooooo, I ended up heading up to the gym this evening for a 40 minute treadmill run followed by 10 minutes on the stationary bike. I'm still annoyed that there are 500 calories that are NOT logged on my activity manager. I plan on writing to customer support about this problem tomorrow. Grrrrr!

There is a natural bodybuilding competition this fall that is only 30 miles away. Rhianna and I are seriously considering registering for that one in the "Ms Fit Body" category. Maybe "Figure." The registration info and all is not up for this yer yet, last year's papers are still downloadable. There is another one a week later 35 miles away. Hmmmm.

Meanwhile some ladies from my class might join me in doing the Team Relay at the Akron Marathon and it is the SAME DAY as the first competition. I really, really want to do the Team Relay -so that may mean doing the second competition. If the women commit to the marathon relay, that will make the decision for me. There is also a competition a month earlier that could be promising - but I'd be going on vacation right in the midst of the pre-competition dieting/training which would be very hard (not impossible, but very hard).

Sunday, January 31, 2010


Didn't get to the gym for today's cardio until way late. I spent the afternoon in a deep, deep slumber and it was WONDERFUL. Layla had spent the night and had kept me awake thrashing and flailing. The poor sweetie is cutting all of her molars at the same time. Not fun. Anyhow, I was a zombie this morning and had to teach children's church. I managed to have some energy burst and that ended up going well, but when I got home I didn't delay heading for bed.

After AWANA tonight I went straight to the gym for 45 minutes on the treadmill and 30 minutes on the elliptical. Met my GWF targets for the day, heard the satisfying "beep-bee-dee-beep-beep" and watched the messages flash across my display.

1.27 - 1.30.10

Had a great class on 1/27, 1 hr 18 min. Sometime earlier than that I did cardio, how much I don't remember. I think my obsession w/recording things to the detail has finally come to an end. Once upon a time, I used to use CoolRunning.com and painstakingly log every single mile. I was running up to 1500 miles a year then. Something was very satisfying about watching that number go up, up, up.

1/28 was a rest day. I needed it badly. Of course, there was no rest for the weary as I ended up with a lot to do, as usual. The day started off w/driving Rhianna to work at 5:50am, a doctor's appointment at 8:45am, a visit w/Caren, picking Rhianna up at noon, heading directly to Erinn's piano lesson at 12:30pm, off to the natural food market, back to pick up Layla to spend the afternoon, drive the girls up to the church to head to Winter Jam...at some point we finally sat down and watched Tuesday's NCIS.

Suddenly I'm looking at this and realizing that perhaps I have my days all screwed up! Today is the 31st. Yesterday was 1/30 and I did 10 min on the elliptical, 1 hr 17 min boot camp class, 20 min on the treadmill. The rest day had to be 1/29... Somehow, I am missing a day.

Oh well, the day was "lived" and I know I worked out. I'll just have to readjust my internal calendar and keep going. :)

Today (1/31) - I plan on NAPPING and then doing some cardio and a back/shoulder workout at the gym.

Thursday, January 28, 2010

1.24 - 1.26.10, playlist for 1.27

Life has been hectic, crazy, busy, wild, frantic.

1.24 - An hour of cardio in the AM - running, stairmaster. 10 min elliptical before boot camp. Boot camp was 1 hr 15 min of WORK.

1.25 - Did an hour of cardio in the morning split between the treadmill and the elliptical. My class was FULL and lasted 1 hr 20 min. Once again, the sign up board was neglected and I thought there were only a few people coming - instead it was over-filled and we were crunched for space.

1.26 -- I managed to get to the gym for an hour of cardio. The rest of the day was spent running hither and yon. I had hoped to get some yoga in but the time for that just vanished. On the brightside, I got some quality time in with Layla.

Playlist for Boot Camp, January 27:

Johnny I Hardly Knew Ya – Dropkick Murphys
Dirty Little Secret – All American Rejects
Come On, Eileen – Dexy’s Midnight Runners
LoveGame Remix – Lady Gaga
My Life Would Suck without You – Kelly Clarkson
Allstar – Smash Mouth
Boom Boom Guetta – Black Eyed Peas
I’m Only Me When I’m With You – Taylor Swift
Hey, Soul Sister – Train
Over My Head – The Fray
Spaceman (remix) – The Killers
I Know You Want Me – Pitbull
Crushcrushcrush – Paramore
Into the Night - Santana
Why Don’t We Just Dance – Josh Turner
Love Sex Magic – Justin Timberlake w/Ciara
Like a Hurricane – Neil Young
I Will Follow You Into the Dark – Death Cab for Cutie
May It Be – Enya
Watermark – Enya

Sunday, January 24, 2010


A cardio day. Tempo run on the treadmill for 32 minutes. An odd number, but I just wanted off. 10 minutes on the stationary bike...got bored. 11 minutes on the elliptical, but the shoes I was wearing are new and I was getting elliptical sleepy-foot syndrome. Not fun. Back to the treadmill for the final 9 minutes.

I want a deep tissue massage. Life is so crazy and busy that I doubt I'll be getting one anytime soon. I'll have to settle for my monthly trigger point massages. I think I need to get one of those wooden massage rollers, the bigger ones that would be great on my quadriceps. A foam roller would be good for everywhere else. They seem just like glorified pool noodles to me.

Saturday, January 23, 2010

1.20 - 1.23.10

This catch up will be a bit difficult. We've had birth in the family (YAY!!!) and so I wasn't dilligent about recording what I was doing.

1.20.10 - I meant to take this day off but I went to the gym and got in an hour of good, solid cardio. Mostly the treadmill doing a tempo run.

1.21.10 - Since Josiah came home in time to be part of his son's birth, I didn't cancel my class. I ended up doing 10 minutes on the elliptical and then 1 hr 10 minutes of boot camp class.

1.22.10 - 1 hr 5 min of cardio at the gym. Treadmill, elliptical, Stairmaster.

1.23.10 - MORNING: 10 minutes on the elliptical, 1 hr 15 min body boot camp, 11 minutes treadmill. LATER: 8 min elliptical, 22 min stationary bike and then 40 min of circuit training (back/shoulders/abs w/two 5 min cardio intervals). I *needed* to do my back workout - my body was craving it. Things have been so crazy lately that I haven't been able to take care of it the way I usually do.

Things are going well with the GWF. One thing is certain, I *know* I haven't had enough sleep in three nights because it keeps a record of that. Life was too chaotic, Layla was sleeping over, I kept worrying about the birth on Wednesday, thinking it was going to happen. Anyhow...I'm ready for a good night of sleep tonight!

Tuesday, January 19, 2010

1.18 - 1.19.10

1.18.10 - Early cardio, 1 hr (35 min treadmill tempo run, 25 minutes ellitipcal)
Later: 10 minutes elliptical then 1 hr 12 min body boot camp. Same play list as Saturday.

1.19.10 - Early cardio, 1 hr. (35 minute treadmill tempo run, with a couple of sprints thrown in; 15 minutes elliptical, 10 minutes Stairmaster)
Later - 1 hr 15 minutes body boot camp.

Funny little incident today: After burning it up on the early cardio, my workout pants were all sweaty in the knees again. I think it's kind of funny that my knees are sweating! Anyhow, went out to the van and the temperature had dropped. It was sure cold. Sat down to start up the van and Rhianna says, "Your knees are steaming!" Sure enough, steam was rising from my knees!!!! Smoking workout. :)

Today's playlist:

Let It Rock - Kevin Rudolf
I'm Shipping Up to Boston - Dropkick Murphy's
Steady as She Goes - Raconteurs
Numb - Linkin Park
Kryptonite - 3 Doors Down
Accidentally in Love - Counting Crows
I Wanna Be Sedated - Ramones
In My Head - Jason Derulo
Sexy Chic (clean version) - David Guetta w/Akon
Sex on Fire - Kings of Leon
Dance, Dance - Fall Out Boy
Telephone - Lady Gaga
Beautiful Girls remix - Sean Kingston
Umbrella - Rihanna
According to You - Orianthi
Smile - Uncle Kracker
Do You Remember - Jay Sean
Southern Voice - Tim McGraw
Werewolves of London - Warren Zevon
Time After Time - Cyndi Lauper
Wild Child - Enya
Watermark - Enya

Here's what today's class looked like:

Warm Up
Step touch progressions, w/skate,
Cross crawl, spin jump, jacks
Arm series, Sun gods. Prisoner squats, lunges, 2 Vinyassas

Circuit #1
Weighted squats (shoulders, uneven, then wide-up)
8 mountain climbers
Pushup series (advanced: scorpion, spiderman, diamond)
8 mountain climbers
Wide-legged situps
8 mountain climbers
Repeat 3X(changed intervals to jumping jacks, 8-count body builders each set)

Cardio Interval – broad jump, chug back, Repeat many times!

Tabata: Fwd lunge/pushup

Circuit #2 – slides
Slide reverse lunge w/overhead lift right, w/upright row left 8 ea
Ice cutters
Side lunge w/bicep curl 6 ea
Slide triceps pushup 10 reps
Slide pec fly
Slide saw 8 reps
Slide mountain climber 8 reps
Slide snow angel 8 reps
Sliding crunch 12
Repeat 2X

Cardio Interval – football run, traveling jacks

Circuit #3 (benches & balls)
Split squat w/lat raise, then front raise
SB Chest press – slow, alt
SB weighted crunch
SB sgl arm triceps ext
Triceps dips
Heel touches
REverse crunches
Repeat 2X

Cardio interval – fast knees, alternating kick, stradle jacks, box jumps repeat

Spiderman crawl, duckwalk, crabwalk, repeat

Circuit #4
Sumo squat w/front raise
Siff squat calf raises
Crunchy frog
Repeat 2X

Circuit #5 (Mats)
Side lying triceps pushup
Bridge extension
Hydrant series
Low plank (opt hitchhiker)


1.16 - 1.17.10

Saturday morning, 1.16, was boot camp class - 1 hr 15 min with 15 min on the elliptical before hand and a 35 minute run afterward.

Sunday afternoon, 1.17.10 - meant it to be a rest day but ended up at the gym with a 45 minute tempo run and 15 minutes on the elliptical.

I was asked about my music, so I'll try to be consistent about posting playlists.

Saturday's boot camp playlist:

Forever - Chris Brown
Down - Jay Sean
My Doorbell - White Stripes
Gives You Hell - All American Rejects
Crazy in Love - Beyonce
Play Something Country - Brooks & DUnn
Dance, Dance - Fall Out Boy
Take You There - Sean Kingston
Tattoo - Jordin Sparks
TikTok - Ke$ha
Sex on Fire - Kings of Leon
Ticks - Brad Paisley
Look at Me - The Waiting
In My Head - Jason Derulo
Any Man of Mine - Shania Twain
Whatever It Is - Zac Brown Band
Teardrops on My Guitar - Taylor Swift
Sometime Around Midnight - Airbourne Toxic Event
Amazing Grace - R. Carlos Nakai
May It Be - Enya

Friday, January 15, 2010

1.14.10 - 1.15.10

1.14 - An hour of morning cardio (elliptical sprint intervals, then a treadmill tempo run), then in the evening 75 minutes of body boot camp. I really should post some more of the workouts - maybe I'll post tomorrow's. I've made the workouts this week pretty tough. Last night was a crunch/pushup test and I'm happy to say that my regulars ALL improved their numbers. One woman improved by 30%! Everyone improved by a minimum of 10%. I like seeing people get stronger. :)

1.15 - Just an hour of cardio today - 30 minutes ellipticl mountain setting, 10 minutes on the stationary bike (which just wasn't the thing for me today) and a 20 minute tempo run on the treadmill.

I was tempted to do a kettlebell workout after reading Josh Hilli's blog posting about an ACE study showing that you can conceivably burn 1200 calories an hour (doing certain moves). Part of me wanted to put in at least 15 minutes of swings and snatches, but we went to the movies instead.

Wednesday, January 13, 2010

1.11 - 1.12.10

1.11 - Went to the gym early for a leg/glute/abs workout mixed w/cardio intervals. 1 hr 15 min. Went heavier on some things than I have in quite a while and surprisingly it was super easy. Guess I've been short-changing myself.

Body Boot Camp in the evening - 1 hr 10 min.

1.12 - 15 min elliptical, 1 hr 15 min Body Boot Camp. A good HARD class. According to my GWF before the final stretch I had burned 574 calories.

Sunday, January 10, 2010

1.8 - 1.10.10

Time is passing in such a blur!

I know that on 1.8.10 I shoveled snow for about 35 minutes. I know I went to the gym for a cardio/back/shoulders workout and I think it lasted for about 80 minutes. All I know is that I met all the targets on the infernal GWF. I'm enslaved by it!

Saturday, 1.9.10 - Taught my Body Boot Camp class. It was a good tough one, 1 hr 15 minutes. Later in the evening I headed up to the gym for 40 minutes of cardio. My oldest daughter was there so we were able to chat a bit. We used to go to the gym together all the time, but now I usually watch her baby while she goes and instead my middle daughter comes with me.

Sunday, 1.10.10 - Went to the gym with Rhianna for cardio/legs/glutes/abs.

30 minutes elliptical mountain
5 minutes treadmill run

butt blaster 10/140 each leg
leg curl machine 12/105
leg extension machine 12/90
Repeat 3X

5 minute treadmill run

dumbbell squats 12/50
dumbbell deadlifts 8/50
sumo squat 15/25
medicine ball pass (abs) 10/10
Repeat 3X

10 minute treadmill run

weighted stability ball crunch 15
weighted stability ball oblique crunch 12 es
2 ct crunches 15
touch the sky 15/10


Total time: 80 minutes.

ABOUT SLEEP: The GWF has finally recognized a couple of good night's sleep. Thursday night it says I slept a nice solid 8 1/2 hours at around 80% efficiency. Last night it says I slept almost that much but at 87% efficiency. It's amazing what not having PMS and a horrible cold will do for your quality/quantity of sleep.

Thursday, January 7, 2010

1.6 - 1.7.10

Wednesday was a rest day, I had no choice in the matter. After waking up miserable with this cold, I had so much stuff to do - including driving an hour to Lakewood for an appointment, another hour home, rushing and getting the kids to youth group, driving on icy roads, being stopped by two big accidents in one day (praying the victims were okay). So...Wednesday, no work out.


Gym in the morning: 10 minutes Stairmaster, level 8...not a good way to warmup when you're stiff, tired and its that TOM.

30 minutes mountain on the elliptical
20 minutes treadmill run

This evening: Body Boot Camp class, 1 hr 10 min. GWF says 450 calorie burn.

Tomorrow I plan on hitting the gym for cardio and a back/shoulders workout.

Wednesday, January 6, 2010


Did an hour of cardio mid-afternoon while watching "Slings & Arrows." Didn't feel like just being a couch potato.

5 minutes elliptical prior to Body Boot Camp, class lasted 1 hr 10 min. Afterward my daughter wanted to stay and do some extra cardio and I talked for a bit but wound up on the treadmill walking at 4.2 mph, 1% incline for 15 minutes. The GWF device says that during BBC I burned 501 calories.

The GWF says that the most sleep I've gotten since wearing it is 7 hrs 41 min at 75% efficiency. I think this stinking cold has a lot to do with that. I have a vaporizer running which is helping, but I can't really take anything to open my sinuses up so that I can breathe easily while I'm sleeping. Also, I know my thyroid isn't functioning optimally and that ALWAYS effects my sleep habits. I'm really irked by the whole formula change of Armour. It wasn't broke, so why did they try to fix it?


Hard to believe that I am writing this on Wednesday and can barely remember what I did on Monday. Boot camp class was 1 hr 15 min long. I remember spending about 25 minutes on the elliptical before hand. This stupid cold has my brain fried!

Monday, January 4, 2010


I managed an hour of cardio after recovering a little from Jenna's baby shower. The GWF recognied 20 minutes as moderate and 40 minutes as vigorous. I spent 30 minutes on the elliptical doing mountain setting, 15 minutes on the stationary bike pushing hard, and 15 minutes on a different type of elliptical to finish out. After being in those high heels for 7 hours, the last thing I wanted was to be on the Stairmaster or run on the treadmill. The GWF recognized me doing A LOT of moderate activity that didn't involved an official workout. I guess carrying boxes in and out of the the church, setting up, chasing a toddler all must count. :)

I need to work back to Sunday being my day off since AWANA will start back up next week.

Saturday, January 2, 2010


Lots of snow, but I did get a couple of brave souls at Body Boot Camp this morning. Did a good, hard workout - in fact, according to my GWF after 1 hr 10 min I had burned 577 calories.

I also put in 10 minutes on the elliptical prior to the class. Afterward, I spent about 20 minutes shoveling snow. It was the light powdery kind, not a big deal.

My sleep improved last night - according to the GWF, I got 7 hours of sleep, most of it unbroken. I credit that to the vaporizer which made a huge difference in my ability to BREATH.

I made gluten-free chocolate chip cookies (Betty Crocker's new mix) yesterday. They contain a LOT of potato flour/starch, which made me very bloated and... gassy. :( I was allowing myself some junk because I hadn't eaten nearly enough calories to support all of my activity for the day. With this nasty cold, I haven't been able to really taste much of anything and chewing has been a pain in the neck (the whole breath/chew/breath/don't choke thing).

I'm hoping to get a nap in this afternoon!

1.1.10 - evening

Did another 30 minutes on one of my home ellipticals while watching "Slings & Arrows."

Friday, January 1, 2010

1.1.10 - morning

Made it to the gym with Pat for an hour of cardio:

30 minutes sprint intervals on the elliptical
20 minutes tempo on the stationary bike
10 minutes treadmill, 4.2 mph 3% incline

GWF noted 45 minutes of vigorous activity.