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).