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 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 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 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.