Sweat Report

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

2010-11-09T09:44:00.002-05:00

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.

A sweatfest to try

2010-11-05T14:29:00.002-04:00

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
Repeat

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
Repeat

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

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

2010-10-30T11:09:00.003-04:00

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
Repeat

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
Repeat

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

Cooldown/stretch

A kick butt workout to try!

2010-09-25T22:06:00.003-04:00

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
Repeat

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
Repeat

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
Repeat

Cooldown/stretch

Better late than never

2010-07-30T13:17:00.003-04:00

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

Stretch

~o~
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

07.24.10

2010-07-24T13:05:00.002-04:00

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.

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

2010-07-21T11:28:00.004-04:00

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.

~o~
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

Jun 29 - Jul 2

2010-07-02T14:54:00.002-04:00

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.

6.27 - 6.28.10

2010-06-28T23:13:00.001-04:00

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

2010-06-26T15:08:00.002-04:00

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

2010-06-24T20:43:00.002-04:00

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

2010-06-24T08:32:00.004-04:00

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.

10 days later, the craziness continues

2010-06-21T17:10:00.002-04:00

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.

Nearly a Month -- and Insanity

2010-06-11T13:23:00.003-04:00

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.

5.13 - 5.15.10

2010-05-15T15:27:00.002-04:00

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!

A few days worth

2010-05-12T09:48:00.002-04:00

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!

Life has been spinning wildly...

2010-05-08T14:28:00.002-04:00

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.

Slightly more functional

2010-04-24T14:33:00.002-04:00

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!

Down for the count

2010-04-20T16:04:00.003-04:00

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.

4.17.10

2010-04-17T12:51:00.002-04:00

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

4.16.10 Catch Up...Again

2010-04-16T17:13:00.002-04:00

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.

4.9 - 4.10.09

2010-04-10T21:50:00.002-04:00

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.

Too much catch up to catch up

2010-04-09T15:36:00.002-04:00

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!

A Week + of Sweat

2010-03-27T21:29:00.002-04:00

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.

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

2010-03-19T23:42:00.003-04:00

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 :)

3.13.10 - 3.15.10

2010-03-15T22:18:00.003-04:00

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

Days behind...again! 3.7 - 3.12.10

2010-03-12T16:16:00.002-05:00

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."

3.5 - 3.6.10

2010-03-06T14:07:00.003-05:00

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!!

3.3 - 3.4.10

2010-03-04T21:34:00.002-05:00

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!

Another Catch Up! 2.26 - 3.2.10

2010-03-02T22:17:00.002-05:00

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.

2.24 - 2.25.10

2010-02-25T21:48:00.002-05:00

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.

2.23.10

2010-02-23T22:35:00.003-05:00

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

2.21 -2.22.10

2010-02-22T21:09:00.002-05:00

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!

2.19 - 2.20 (so far)

2010-02-20T11:21:00.002-05:00

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.

2.16 - 2.17 plus playlist

2010-02-18T22:52:00.002-05:00

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.

Tonight's Playlist, etc. 2.15.10

2010-02-15T15:16:00.002-05:00

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

2.12 - 2.13.10

2010-02-13T11:22:00.002-05:00

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
Windmills
Knees to elbows to knees to both
Repeat

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
Repeat

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
Hydrants
Side plank

Cooldown/Stretch

Days behind!

2010-02-11T15:33:00.002-05:00

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.

More Catching Up

2010-02-06T21:05:00.002-05:00

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).

1.31.10

2010-01-31T22:16:00.002-05:00

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

2010-01-31T09:30:00.002-05:00

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.

1.24 - 1.26.10, playlist for 1.27

2010-01-28T16:12:00.002-05:00

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

1.24.10

2010-01-24T21:35:00.003-05:00

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.

1.20 - 1.23.10

2010-01-23T20:54:00.003-05:00

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!

1.18 - 1.19.10

2010-01-19T19:43:00.004-05:00

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
Squat-curl-press
Sumo squat w/front raise
Siff squat calf raises
Crunchy frog
Repeat 2X

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

Cooldown/Stretch

1.16 - 1.17.10

2010-01-19T19:36:00.003-05:00

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

1.14.10 - 1.15.10

2010-01-15T22:47:00.002-05:00

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.

1.11 - 1.12.10

2010-01-13T05:40:00.002-05:00

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.

1.8 - 1.10.10

2010-01-10T16:09:00.004-05:00

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

Stretch

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.

1.6 - 1.7.10

2010-01-07T21:05:00.002-05:00

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.

Today:

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.

1.5.10

2010-01-06T10:19:00.003-05:00

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?

1.4.10

2010-01-06T10:18:00.002-05:00

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!

1.3.2010

2010-01-04T08:26:00.002-05:00

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.

1.2.10

2010-01-02T12:53:00.005-05:00

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

2010-01-02T12:52:00.004-05:00

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

1.1.10 - morning

2010-01-01T14:31:00.002-05:00

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.

12.30 - 12.31.09

2009-12-31T17:30:00.003-05:00

Woke up on Wednesday with a horrible cold. Actually, I woke up at 3am and had to go gargle with salt water. I was feeling cruddy all the rest of the day - so I was very thankful that it was already a planned Rest Day.

Thursday - Had to wake up and go do my Boot Camp class. I had a good plan for the day, woke up to snow and sure enough only 1/2 the people signed up made it in to the class. That's okay though. After some of the chaotic over-crowded nights, it's nice to have space. We were able to all do wall squats w/the stability balls and work on some knee strength. Burned 502 calories according to my GWF, that was at the 1 hr 12 min mark. I also did 16 minutes on the elliptical beforehand since I was there w/nothing to do.

Now my daughter is asking me to take her up to work out since she had to be at work and missed the class. She also wants me to put her through a good weight workout.

On another note: According to my GWF I still haven't had a good 8 hrs sleep. Last night was just under 6 hours according to it. I thought it was a bit better than that, but Layla slept with me (15 months old) and she wanted to be IN my arms the whole night. At some point my arm fell asleep and that woke me up, took a while to fall back asleep. It showed on the report!

*edit* PM: Made it to the gym with Rhianna for 30 minutes on the elliptical, a 12 min back/shoulders circuit, 10 minutes on the Stairmaster, 15 minutes back/shoulders.

12.29.09 - Morning

2009-12-29T15:11:00.002-05:00

Working with my GWF is still fun. According to it, I got more sleep last night (7 hrs) although I was lying down for 8 1/2. The lack of the full nights sleep was thanks to my husband's insomnia and getting up down up down throughout the night. At times it woke me.

Today I was determined to find out what GWF would accept as "vigorous" activity. I started out doing the mountain setting on the elliptical for 30 minutes after a 10 minute warm up. Only 3 minutes of that was accepted as vigorous. I then moved to the recumbent bike and the entire 20 minutes was vigorous. I then ran on the treadmill for 11 minutes (vigorous) and walked for 4 minutes (also vigorous). Total cardio time: 1 hr 15 minutes

This morning I received a response from Body Media's tech team on METS and it not recognizing the elliptical or Stairmaster as vigorous, even though my heart rate was way up there and I was drenched in sweat. The answer:

"I'm sorry about any issues you are having with the accuracy. Please note there are some short term activities that the armband cannot detect correctly. This includes riding a bike and the elliptical machine. We are working in the future to build this into the unit. However there is an option that will allow you to edit off body activities for things the armband cannot detect. To use this feature, you must have the armband off your body for at least a half hr. After this, you will notice the edit off body option appear on the website under the summary graph after you upload again.

Please try this as it will accommodate for the accuracy of the activities the armband cannot do."

Hmmmmm, for $249 plus shipping, that answer is rather annoying. At least it *did* recognize the bike. It annoys me that the elliptical isn't reckoning correctly - and what is the purpose of having to freaking add it? I could just be using a regular exercise logging program for this! I wanted ACCURACY. Pfffffft.

Boot camp class again tonight. I have some fun stuff planned (insert maniacal laugh here). :D

12.28.09 - evening

2009-12-28T20:48:00.002-05:00

Tonight's boot camp wasn't one of the harder ones. No mountain climbers. No lunge/pushup tabatas. No stair running. However, I still burned 493 calories at the one hour mark which was followed by some light mat work and the cooldown stretch. At that point the GWF said that I had burned 533 calories. Also, it counted 25 minutes of it towards "vigorous" and not just moderate. (That moderate business really annoys me when it's anything but).

I can't wait to check it out tomorrow when I plan on stair running, a mountain climber tabata and some more intense cardio intervals. Due to the bad weather (snow and slick roads), I had a very small class tonight. One of sick, the others were tired. Total time for the class was 1 hr 12 min.

12.28.09 - morning

2009-12-28T14:52:00.003-05:00

I still have boot camp class to lead tonight and I'll be wearing my GWF to see how many calories pushing hard can burn.

This morning I met my daughter at the gym for some cardio. I did 30 minutes of intervals on the Stairmaster and 30 minutes on the elliptical, keeping my heartrate (on the ellipitcal) between 147 - 151. I don't know what it was on the Stairmaster, I was too busy focusing on my intervals. I do know that today my GWF *did* indeed decided that I had met my vigorous activity goal AND my moderate activity goal. Let's see what happens when I lead my class later this evening.

12.27.09

2009-12-27T20:55:00.003-05:00

The jury is still out on the GWF. According to it I slept 7:29 hours with 74% sleep efficiency. I agree with that. I was up and down a couple of times during the night to pee thanks to the carb-overload from Christmas which had me bloated. It had to come out sometime and it chose the middle of the night. Adding to that, my daughters had friends sleep over and friends visit. At one point there were 5 or 6 extra kids in my house, plus my two that are home. Up and down the stairs, giggling, etc.

Back to the GWF. Here lies the problem: moderate vs vigorous activity. It seems determined to count most everything I do as moderate and believe me, it's anything but. I wondered if it is because I'm an athlete and it takes more to get my heart rate up, but my heart rate WAS up today.

I did 45 minutes on the elliptical, 35 of which were sprint intervals. My heart rate stayed between 141 - and 157 which is between 82 and 90% of my target heart rate max. It definitely FELT vigorous. The GWF device said "moderate."

I then did 15 minutes on the Stairmaster, level 7 which is 98 steps per minute, and the machine said I was using 8 METS. My heart rate stayed in the 150s. At some point during this, my GWF did it's little doo-de-de-doo thing and a message said that I had met my moderate activity goal for the day. :-p I was drenched with sweat and feeling it. I had stayed on Level 7 instead of going up because I was so exhausted from the sprint intervals on the elliptical.

I then went and did a set of back work followed by a 5 minute jog on the treadmill. Another set of back work and then 15 minutes on the elliptical on hill setting. All told this was another 35 minutes of work. Never once did the doo-de-de-doo sound to tell me that I'd met my vigorous activity goal.

Could my sluggish thyroid be to blame? I'm supposed to go next week to get new blood work drawn. My TSH had been rising and my free T3 dropping. The doc added some Cytomel to my Armour to attempt to boost it but I don't think it's enough. My body temperature has been between 97.1 and 97.7. I know with my temp down like that I'm running sluggishly. This stupid backorder happening with Armour is making the whole thing a ridiculous ordeal. I could just be bumped up a level and that would even things out but nooooooooooooooooooo. I'm going to have to order it from Canada because I am NOT playing this game with synthetics and I will NOT be put on Synthroid/Cytomel. I'll agree with a little more Cytomel being added to boost things but if that doesn't help, Canadian pharmacies, you have my business!

12.26.09

2009-12-26T12:47:00.002-05:00

Got my Gowear Fit (GWF) working! I figured I wouldn't use it until today, no sense recording all of that holiday damage. Got to have a free day sometimes - truly free.

Today:

18 min elliptical waiting for people to show for my class. Eventually they came - 10minutes late. I think everyone has the holiday sluggishness. Carb overload.

1 hr 10 min boot camp class

According to my GWF, which I set when I got on the elliptical, I burned 649 calories.

After chilling at home for a little bit, Rhianna and I decided to take advantage of the nice weather and take a nice walk. According to the GWF I burned another 344 calories.

This thing could become very addictive. I've only logged 512 consumed calories today, so I think I'd better go eat!

12.25.09

2009-12-25T15:41:00.003-05:00

Yes, indeed, I got a workout in on Christmas day. :)

Total time, 1 hr:

20 min. Stairmaster

Front & back lat pulldowns 70/12 each
Seated cable row 12/125
Upright cable row 12/50
Repeat 3X dropping 5 lbs and adding 3 reps

5 min treadmill run

Prone row 12/55
Back extension 12/10
Lawnmowers 12/20 each side
Repeat 3X

5 min treadmill run

Inverted row 10
Delt fly 12/45
Repeat 3X

That was it. Had to squeeze it in while the turkey was roasting and the potato casserole was baking. I needed it thanks to the cheesecake last night. :)

12.23 - 12.24.09

2009-12-24T16:30:00.002-05:00

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

12.22.09

2009-12-22T20:17:00.002-05:00

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. :)

12.21.09

2009-12-21T19:56:00.002-05:00

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

12.19.09

2009-12-19T17:28:00.003-05:00

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."

12.18.09

2009-12-18T08:30:00.003-05:00

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.

12.16 - 12.17.09

2009-12-17T21:50:00.002-05:00

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.

12.14 - 12.15.09

2009-12-15T21:46:00.002-05:00

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.

12.11 - 12.13.09

2009-12-13T20:59:00.002-05:00

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.

12.9 - 12.10.09

2009-12-10T22:57:00.003-05:00

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).

12.6 - 12.8

2009-12-09T15:57:00.003-05:00

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.

12.4 - 12.5.09

2009-12-06T12:07:00.002-05:00

Friday ended up being a rest day - I woke up with a bad cold and decided I had better take care of myself. Of course, I never did get to just curl up on the sofa and do absolutely nothing. I *did* get to visit with a friend for 2 hours over a cup of herb tea and that was very relaxing.

Saturday - 10 minutes elliptical, 1 hr 15 min Boot Camp Class. The class was really small - even though many had signed up, it appeared that the cold had gotten them, too.

Here's the workout plan I prepared. I'm going to use it again on Tuesday since there are different people signed up.

Warm Up
Step touch, ballistic hugs, arm circles, backstroke, cross arms, grapevine, lat pulldown arms, skate w/row arms, cross crawl, jumping jacks, prisoner squats, lunges, 3 vinyassas

Circuit #1
Squats wts, low, shoulder, high
Pushups
Bicycle crunches
Repeat 3X

Cardio Interval – big step mambo each leg, jacks

Circuit #2
Single leg squats ea side
Single leg deadlifts ea side
Reverse lunges
Sumo squat w/triceps ext
Crunchy frog
Repeat 3X

Tabata: Mountain climbers 20; plank 10 Repeat 4x

Circuit #3 (balls)
Upright row
Lean-back bicep curl
Decline pushups
Ball jackknife
Repeat 2X

Cardio Interval – (benches)
Travel the bench, up and over
4X around, bench lunges, repeat

Circuit #4 (benches)
Split squat w/lat raise right
Split squat w/front raise left
Sgl arm dumbbell row ea side
Fingers to heel touches
Bench hip raises
Repeat

Tabata: Squat & hold, 20/1

Inchworm
Crabwalk

Circuit #5 (mats)
Hydrant series
Side plank
Superman/locust
Low plank w/arm extended

12 Days of Christmas
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

Cooldown & stretch
Floor series

I'm typing this on Sunday morning -home sick. The cold hit HARD. Maybe even the flu, who knows. One of my daughters had a fever most of the week, the other spent yesterday evening puking. Everyone is coughing and sniffling today.

12.3.09

2009-12-04T09:30:00.002-05:00

The owner of the gym stocked the classroom with new stability balls for me to use. I simply had to use them yesterday.

Workout: 1 hr 20 min.

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 (16 ea: first set prisoner, 2nd Frankenstein, 3rd Y)
Plank ups 8
Rope climb abs 12
Repeat 3X

Cardio Interval – Broad jump, jack back, mountain climbers, repeat

Circuit #2
Walking lunges 12
Squat w/one leg lift & front raise, alt 8
Wide leg deadlifts 8
Bent over row 12
Wide legged or cross legged situps 8 ea side
Repeat

Cardio Interval – Burpees, skate, repeat

Circuit #3 (Balls)
Stability ball curl & press 8
Stability ball chest press 8 slow, 8 alt sets
Stability ball pec fly (stretch on ball) 12
Stability ball bridge 8
Stability ball crunch 16
Repeat

Cardio Interval – Stairs (4 floors - 8 flights -) twice

Circuit # 4 (Balls)
Stability ball pushup OR plank hold
Stability ball pullover (stretch on ball) 12
Stability ball outer thigh lift 8 each side
Stability ball hamstring curl 16
Stability ball pass abs 12
Stability ball prone cobra 8
Repeat

Cardio Interval (benches)
Fast feet, straddle jacks, straddle kicks, repeat

Circuit #5 (benches)
Step up with side lift curl & fly 8 ea side
Rev lunge off step w/attitude lift 8 ea side
Triceps dips 12
Bench jackknife 12
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

They didn't mind that we really went over time. Everyone seemed to have enjoyed the work out and felt very "worked out."

12.2.09

2009-12-03T13:03:00.002-05:00

Fighting off a cold w/all the power (and Emergen-C) that I can muster.

1 hour of cardio:
30 minutes elliptical
20 minutes Stairmaster
10 minutes different elliptcal

Every treadmill was being used. :(

11,28 - 12.1.09

2009-12-02T08:52:00.002-05:00

11.28.09 - Wendy was able to come to my Body Boot Camp Class. The class was 1 hr 10 min long and I called it the "Pieblaster." I threw in the first taste of my "12 Days of Christmas" gift. Now we just have to work our way through singing and doing the whole thing. :)

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

11.29 - Sunday - was a day of rest. Sort of. I got no rest that day. Running, running all day, pillar to post.

11.30 - 1 hr 10 min cardio/weight circuits. Chest/arms/abs.

12.1 - 40 min at the gym in the am. 15 min. elliptical, 25 min back workout. In the evening, 1 hr 15 min Body Boot Camp. Here's what we did....

Warm Up
Arms overhead, breath in, step touch, shoulder circles, backstroke, jacks, running man, skate, cross crawl, leg warm up,
Prisoner squats, lunges

Circuit #1
Squats w/wts low, shoulder, up
Pushups (wide, narrow, diamond)
1 knee in crunches
Repeat 3X

Cardio Interval
Knee up double lunges
Spin squat
Repeat

Circuit #2
Squat-curl-press
Reaching squat
Lunge w/chest fly right
Lunge w/front raise left
Billy’s crunches
Repeat

Tabata: touchdown lunge/pushups

Circuit #3
Sumo squat w/triceps ext
W-press with leg extension
Deadlift to upright row
Plank row
Ugly crunches
Repeat

Cardio interval
Front kicks
Broad jump
Chug back
Repeat

Spiderman climb
Commando crawl
Crabwalk
Repeat

Circuit #4 (benches)
Side & back lunges
w/arms
Split squats
Elevated pushups
Side plank with shoulder adduction
Russian twist to boat
Repeat

Cardio Interval (benches)
Jog up step/switch
Charleston switch
Box jump
Repeat

Circuit #5 (mats)
Thigh adduction w/weight
Abduction
Hydrant series
Low plank
Superman/Locust
Repeat

Cooldown/Stretch

Today (12.2) is meant to be cardio & yoga. I've got a sick child (flu) and I'm feeling groggy & sluggish so we'll see what I decide to do.

Meanwhile, I've been asked to add a fourth Body Boot Camp class which is exciting.

Catch up 11.23 - 11.27.09

2009-11-27T14:04:00.003-05:00

Monday - Back, legs, abs - supersets & cardio. 1 hr 20 min.

Tuesday - 1 hr cardio, Body Boot Camp 1 hr 15 min.

Wednesday - Chest/Arms, supersets & cardio. 1 hr 10 min

Thursday - Running - warm up and Turkey Trot, 40 min between the two.

Friday - 1 hr 5 min cardio & Back/Shoulders. 36 min yoga.

Tuesday's Boot Camp -

Warm Up
Step touch, ballistic hugs, arm circles, backstroke, cross arms, grapevine, lat pulldown arms, skate w/row arms, jumping jacks, prisoner squats, lunges, 3 vinyassas
Circuit #1
Prisoner, front, Y squats
Wide, narrow, diamond pushups
Bicycle crunches
Repeat 3X

Cardio Interval
In & out squat jumps
Jumping jacks
Repeat

Circuit #2
Dumbbell swing squat
Sumo squat w/front raise
Low bicep curl
Ultimate crunch
Repeat 2X

Cardio Interval
Lateral hops
Front kick-back kick
Repeat

Tabata: Squat w/weights 20, upright row 10
Circuit #3 (Partner Drills)
Stand up
Medicine ball woodchop ea side
Medicine ball twist/pass
Lunge & pass
Sit up & pass

Cardio interval (benches)
Fast feet
Straddle jack up
Repeat

Circuit #4 (benches)
Step up w/leg lift
Reverse lunge w/press
Triceps dips
Dumbbell pullover
Bench jackknife
Repeat 2X

Cardio Interval (benches)
Step kick alt sides
Box jumps
Repeat

Commando crawl
Crabwalk

Circuit #5 (mats)
Birddog
Hydrant series
Low plank

Cooldown/Stretch

11.19 - 11.22.09

2009-11-22T21:13:00.002-05:00

Thursday - 8 min. elliptical. 1 hr 10 min Body Boot Camp.

Friday - Much needed rest day.

Saturday - 1 hr 10 min Body Boot Camp. Steam cleaning carpets. Moving furniture. Fun-stuff like that.

Sunday - Another rest day. It was a gorgeous day and I would've loved to go out for a run but I was waiting for someone from Freecycle to come pick up an old Kimball organ. They never came. :( Grrrrrrrrr.

11.16 - 11.18.09

2009-11-19T16:50:00.003-05:00

11.16.09 - 1 hr 20 min back/abs workout w/cardio interval

11.17.09 - 45 min. cardio (elliptical), 1 hr 7 min Body Boot Camp

11.18.09 - 1 hr 15 min circuit workout - cardio/chest/legs/arms

Wish I had time to be more detailed, they were good workouts!

11.14.09

2009-11-15T09:15:00.002-05:00

Put together a challenging Body Boot Camp - I felt it. :) One hour 5 minutes. Afterwards, went for a two-mile run/walk.

Meant to rake leaves but life happened. Too much stuff going on. I did move a bunch of furniture, so there was a feeling of productivity.

Plans for Sunday: Run the Turkey Trot route after church and rake leaves.

11.11.09 - 11.13.09

2009-11-13T10:19:00.002-05:00

Wednesday, 11.11.09 - 1 hour of cardio divided between the elliptical and recumbent bike. My boot camp the night before had kicked my butt - I woked up with DOM all over my body.

Thursday, 11.12.09 - 5 min elliptical, 1 hr 5 min Body Boot Camp.

Friday, 11.13.09 - Got to the gym late, had to squeeze a good workout in to an hour time slot.

10 min elliptical

Dumbbell chest press 15/40
Dumbbell fly 15/40
1-legged squat 10/20 each leg
Weighted stability ball crunch 20/10
Repeat 3X

5 min treadmill run

Single arm cable crossover 10/35 each side
Single arm pullbback 10/35 each side
Single legged deadlift w/body bar 10/24 each side
Stability ball jackknife 20
Repeat 3X

5 min treadmill uphill walk

Stabilty ball hamstring curl 15
Reverse crunch 15
Stability ball push up 10
Repeat 2X

8 min elliptical

--If it is nice outside later, I might go for a 2 - 3 mile run.

11.10.09

2009-11-10T08:49:00.002-05:00

60 minutes - cardio & back

20 min elliptical

Front & back lat pulldowns 12/65 each
Seated cable row 12/105
Upright row 12/45
Repeat 3X

U-T-I s 12/16 each
Prone row 12/45
Weighted back extension 12/10
Repeat 3X

20 min elliptical

Tonight: Body Boot Camp

Catch Up 11.2.09 - 11.09.09

2009-11-10T07:15:00.002-05:00

This past week was insanity itself. Besides homeschooling the girls, leading my three boot camp classes and general life... I had to pack up my father's chaos at the assisted living and move him to the memory care section where he could only bring 1/10th of his stuff. I can't emphasize enough that my father is a pack rat. I packed up 30 boxes of books ALONE. There were half a dozen large totes of CDs & DVDs, more boxes of the same, papers, papers, papers. Pat had a big project at work and couldn't help. I had to drive Rhianna to work every day and back. So 13 yo Erinn was my helper and we worked our butts off. The dust was a killer, it's got me all stuffed up.

We watched Layla so Jenna could get to the gym. I managed to meet a friend for a brief lunch, go out for another lunch - longer and further away, with my daughter's mother-in-law. On Friday morning, Layla came to stay and we had her until noon on Monday. We loaded the U-Haul and took stuff to storage on Saturday and she slept on her Auntie Erinn.

So I know I worked out - but what the heck I did, I'll never be able to blog exactly! I didn't workout at all on Friday or yesterday. I was so exhausted those days that I knew it was not in my best interests to push.

I'll be having company coming in for Thanksgiving, so a major cleaning spree is due for my own house. I've got some appointments to get to - the calendar is not clear, that's for sure. While I'm hoping for some R&R, I don't think it's happening this week or next.

11.1.09

2009-11-01T16:16:00.002-05:00

It is a gorgeous day outside and I should've been running in the cemetery. Instead, I worked out at the gym - and had it all to myself for most of the time.

15 min cardio elliptical

Front & back lat pulldown 12/65 each
Seated cable row 15/105
Upright cable row 15/45
Repeat 3X

5 min treadmill run

Butt blaster 12/75 each leg
Leg curl mach 15/75
Leg extension mach 15/65
Back extension 12
Repeat 3X

5 min treadmill run

Lawnmowers 12/20 each arm
Stability ball leg curl 20
Captain's chair ab raise 12
Repeat 3X

10 min Stairmaster

Total workout time: 1 hr 12 min.

10.29 - 10.31.09

2009-10-31T17:17:00.002-04:00

Thurs, 10.29.09 -- Boot camp class for 1 hr 5 min and a 45 min run with Rhianna.

Fri, 10.30.09 -- Too much going on, overslept, had to run from pillar to post all day. Turned into a rest day. I think my body appreciated the extra rest. I still have a cough from the last virus that came around and still had some of the lingering tiredness.

Sat, 10.31.09 -- 1 hr 5 min body boot camp followed by a 2 mile run with some of the girls from my class. We're all planning on running the Thanksgiving morning Turkey Trot together.

10.27.09

2009-10-28T08:51:00.000-04:00

Morning - Cardio 40 min, back/arms circuit 35 min.

Evening - Body Boot Camp, 1 hr 5 min. 'Twas a great class! :)

10.25 - 10.26.09

2009-10-28T08:49:00.002-04:00

Sunday was a rest day - but it was anything but restful. Not enough sleep after the Darryl Worley concert - headed to church groggy and afterward had to run all over the place preparing for the AWANA party.

Monday was actually a sick day. I was so exhausted, slightly congested and felt like a zombie. Much of the day was spent sleeping.

10.24.09

2009-10-24T11:10:00.004-04:00

Body Boot Camp class - 1 hr 5 min. Had a very small class today, everyone is dropping like flies from the flu that is going around. Several people in the circle have relations who have swine flu. Since the class was very small, we did it out in the gym and did a mix of machines, free weights, stability balls and cardio machine intervals.

Oh, did the elliptical for 12 min. waiting for class time.

It's not raining now and I'm so tempted to go out for a run... I don't think I can resist.

**Later: Got in a 45 min run. It was gray out but the leaves were gorgeous. Let the 70 lb "puppy" come along and drag me.

10.22 - 10.23.09

2009-10-23T12:13:00.002-04:00

10.22.09 -- Body Boot Camp class 1 hour

10.22.09 -- chest/back/arms & cardio 1 hr 5 min

30 min elliptical

Front & back lat pull down 12/60 each
Underhand grip pull down 12/60
Chest press machine 15/80
Repeat 3X

Delt fly 15/40
Pec fly 15/40
Repeat 3X

Dumbbell chest press 15/50
Dumbbell fly 15/50
Seated cable row 15/105
Upright cable row 15/45
Repeat 3X

Then it was off to the chiropractor for a trigger point massage and adjustment. :)

10.21.09

2009-10-21T14:18:00.002-04:00

Morning: 46 minute run watching the sun rise. Beautiful! Temp was 54F and just perfect.

Later: legs/glutes/abs

10 min. elliptical warm up

Butt blaster 10/70 ea leg
Leg curl mach 15/80
Leg extension mach 15/75
Repeat 3X

Kettlebell squats 15/30
Kettlebell 1-legged deadlift 10/30 ea leg
Sumo squat 15/30
Repeat 3X

Step ups 12" step 10/30 ea leg
Wall squat - hold 1 minute w/ball
Wall squat w/o ball alternating 1 leg 10 sec ea, repeat 5X
Side squat w/band and weight 12/15
Repeat 3X

Medicine ball partner pass abs 15/10
Touch the sky 15/10
Russian twist 15/15
Hanging ab raise 15
Repeat 2X

5 min elliptical cool down

Total time: 1 hour

10.19 10.20.09

2009-10-21T06:25:00.002-04:00

10.19.09 - 1 hr. 20 min back/abs/cardio. Involved 10 min elliptical warmup, circuits w/cardio interspersed and 25 min on the elliptical at the end.

10.20.09 -
1 hr cardio - 30 elliptical, 10 stairmaster, 20 stationary bike
1 hr body boot camp...

Warm-Up –

March, Jog, Jack, Cross Crawl, Grapevine, Skate w/arms, Repeat

Prisoner Squats

Lunges

Arm circle series

Circuit #1

Squats w/weights low, shoulder, high 8

Pushups – Scorpion or wide, narrow, diamond 8

Rope climb abs 10

Repeat 2X

Tabata: Touchdown lunge 20

Pushup 10

Plate reverse lunge 8 ea

Plate ice cutter 8 ea

Plate pec fly 8

Plate plank w/arm extend 2

Repeat

Cardio Interval

Plie jump

Jumping jacks

Funny foot ball run

Repeat

Circuit #2

Deadlift to upright row 8

Side squat w/bicep curl 8

1 legged tricep extension 10

Bicycle crunch

Repeat

Cardio interval (benches)

Fast knees

Up & down

Fast knees other side

Up and down

Up and over

Circuit #4

Step up w/leg lift

Triceps dip

1 arm elevated pushup

Bench jackknife

Repeat

Tabata: Mountain climbers 20 sec, rest 10

Circuit #4

Hydrant series

Low plank

Side plank

Repeat

Inchworm

Side bear crawl

Crabwalk

Cooldown/Stretch

10.15 - 10.17.09

2009-10-17T10:27:00.002-04:00

Thursday, 10.15 - 1 hr morning cardio - 40 elliptical, 10 stairmaster, 10 stationary bike.
1 hr 20 min Body Boot Camp class

Friday, 10.16 - 1 hr. 10 min total. 35 min chest/arm circuits, 35 min cardio

Saturday, 10.17 - 1 hr Body Boot Camp. Who knows? I might do something else later, like P90X yoga.

10.14.09

2009-10-14T11:06:00.003-04:00

Another day of forgetting my log book, so here it goes from memory:

10 min elliptical warm up

leg press 320/15
leg extension 55/15
leg curl 65/15

leg press 270/15
leg extension 55/15
leg curl 65/15

leg press 230/5 slow
leg press 230/5 fast
leg press 230/5 slow
leg press 230/5 fast
leg press 230/5 slow (my legs felt like jello after this)
leg extension 55/15
leg curl 65/15

2 min treadmill 5.7 mph

single legged deadlift 10/25 each leg
stabilty ball hamstring curl 15
step ups, 16 inch, no weight 8 each leg
Repeat for total of 3 sets

2 min treadmill, 15% incline, 3.4 mph BACKWARDS

cable adduction 15/40 each leg
cable abduction 15/40 each leg
cable rear attitude 15/40 each leg
Repeat for 2 sets

10 min stairmaster
15 min stationary bike

Total workout time: 1 hr 20 min.

10.13.09

2009-10-14T08:13:00.003-04:00

AM - Elliptical 50 min

PM - Body Boot Camp 1 hr 8 min - and here's yesterday's workout:

Warm Up

March – jog in place – jumping jacks

Heel kicks – gravevine - skate - Repeat

Mountain – swan dive – forward fold

Monkey – forward fold – jump to plank – crocodile – up dog – plank – down dog Repeat 3X

Circuit 1

1 min. Prisoner Squats

1 min. pushups

1 min. crunches

30 sec jumping jacks

30 sec rest

30 sec jumping jacks

30 sec rest

Repeat 2X

Circuit 2 (weights)

Squat-curl-press 10

Lunge w/front raise 8 sets

Sumo squat w/lat raise 10 - 12

Wide leg sit up 8 ea side

Repeat 3X

Cardio Interval (steps)

Fast knees right 8

8 step ups

Fast knees left 8

8 step ups

Up n’ Over 8

Repeat

Circuit 3

Split squat 8 each

Triceps Dips 12

Side plank w/T-twist 8 each

Bench jackknife

Repeat 2X

Cardio Interval

Football run 8 ea

Stradle jack up 4 – 8

Repeat

Circuit 4 (partners)

Back to back Russian twist (pass med ball)

Back to back stand up

Back to back squat

Partner wide leg ball pass

Cardio Interval

Jump rope

Jumping jacks

Running man

Repeat

Circuit 5

Birddog w/light weight

Hydrant series

Superman

Locust

Inchworm

Crab walk

Stretch

Floor series w/bands:

Twist, lat pulldown, hamstring

Quad stretch

Hang

Standing pigeon

Upper back/arm series

With two out of four of us at home sick and me flip-flopping in between, I wondered how I'd be able to manage leading the class last night and if I'd just be barking orders or working out with the class. Happily, I was able to do what needed to be done and felt pretty darn good when I got home.

Some days of rest, some not

2009-10-12T19:21:00.002-04:00

What I remember:

10.05.09 - I'll have to see if I logged this. I know it wasn't a rest day. I'm pretty sure I worked out for at least 90 min, but what I did escapes me without looking at that log (which I'm too lazy to get up and hunt down right now).

10.6.09 - Taught a one hour boot camp class, also had 20 min on the elliptical. Got sick somewhere near the end but finished.

10.7.09 - Took a sick day.

10.8.09 - Drove to Chicago at 4am. Walked for a LONG time at the giant miles-long Gurnee Mills mall that night. At least 1 1/2 hours of that was brisk walking.

10.9.09 Worked out in the hotel gym: 45 minutes elliptical, 20 min. weights. Not to mention lots of long walking in high heels in the cold, wind & rain for Josiah's boot camp graduation. Logged at least 2 miles of brisk walking in heels. Add shivering from the cold to that...and two large flights of stairs.

10.10 - 10.11.09 REST. REST. REST. Driving. REST.

10.12.09 -
30 minutes elliptical
35 minutes back/abs circuit w/2 min sprints on treadmill between compound sets.
15 minutes elliptical
Total time: 1 hr 20 min.

It felt good to be working out after a few days of mostly being off. Being mostly off also felt very good. My body was grateful. Having a nice break every 2 or 3 months is essential.

I just got Parillo's Sports Nutrition manual in the mail while I was gone. I haven't gotten a chance to start digging into it yet. A course to earn some CEUs for the ISSA also came, I did crack that open and start working on it.

Tomorrow it's back to the grindstone. Body Boot Camp at 6pm - I'm looking forward to it.

10.4.09 (and those days before)

2009-10-05T09:18:00.002-04:00

This morning I could not find my log book anywhere. I searched for as long as I had time to search and then I just went to the gym anyway. It was kind of freeing to not log each set and to invent my workout as I went along.

Let's see if I can remember what I did:

10 min. elliptical warm up

lat pulldown, front & back 12/60 each
leg extension 12/60
butt blaster 12/60 each leg
Repeat 3X

3 min. treadmill run

one-legged deadlift w/body bar 12/24 each leg
cable ab curl 15/75
one-arm dumbbell row 12/25 each side
Repeat 3X

3 min. treadmill run

leg press 12/270
U-T-Is 12/10 each
weighted stability ball crunch 20/10
Repeat 3X

20 min. elliptical

Stretch

The workout lasted 1 hr. 20 min.

10.3.09 - REST DAY - Much needed.

10.2.09 - Body Boot Camp Class - 1 hr 7 min. I put us all through a really good, hard full body workout with our heart rates staying elevated the entire time.

I'll be traveling at the end of the week - there is a fitness room at the motel. I'm not sure yet whether I'm going to give myself a nice 3 or 4 day break or not. I'm pretty sure that I'm due for an extended rest. It's important to do that every now and then. If I wind up doing anything, it'll just be some cardio in that fitness room and some body weight stuff in my room.

We'll be packing clean eatings for the trip. Our room has a kitchenette, hurray! I'll be packing my Magic Bullet and the fixings of my morning protein smoothies, lots of Greek yogurt and some gluten-free granola. I bought some wonderful apples which will definitely be coming along.

Yet another catch up

2009-10-01T09:42:00.003-04:00

I have no clue when life will slow down and I'll be able to blog these workouts daily like I should. I've got to catch up on what - 11 days worth?

9.209.09 - Rest Day

9.21.09 - Back/Abs/Cardio - 1 hr 32 min

9.22.09- Boot Camp Class 1 hr 12 min.

9.23.09 - Chest/Arms/Abs/Cardio - 1 hr 22 min lighter weights/higher reps

9.24.09 - Elliptical 30 min, Boot Camp Class 1 hr

9.25.09 - Legs/Glutes/Back/Abs/Cardio - 1 hr

9.26.09 - Elliptical 10 min, Boot Camp Class 1 hr 5 min

9.27.09 - Rest Day

9.28.09 - 1 hr cardio (elliptical 40, stationary bike 20), Race walk 50 min.

9.29.09 - Boot Camp Class 1 hr, Treadmill Run 20 min, Elliptical 30 min.

9.30.09 - P90X Yoga 1h 22 min

10.1.09 - Back/Abs/Cardio 1 hr 19 min. Still to come: 1 hr Boot Camp class

One of the Boot Camp workouts from the past week:

Full Body Boot Camp for F.A.T - GP

Warm-Up

Grapevine right – step touch

Skate 8

Repeat left

Skate 8

- Repeat sequence

Jumping jacks – 8 reps

Running man – 8 reps

Cross crawl – 8 reps each side

- Repeat

Prisoner squats – 8 reps

Lunges – right & left, 8 reps each

Repeat

Ballistic stretching – (3 – 5 min.)

Body hugs

Reach up and back (toe up, heel up) – both legs

Shoulder circles

Arm circles – small, wide, forward, back

Circuit #1

Squats – 8 reps (fwd, prisoner, weights)

Pushups – 8 reps (wide, narrow,

diamond – kneeling or full)

Renegade Row 6 ea

Touch the sky - 12

Repeat 3X

Cardio Interval

High knees

Sumo squat jumps

Lateral hop tchdwn to weights

Jumping jacks

Repeat for 2 min. (water break)

Circuit #2

Sumo squat w/ weights – 8 reps

Walking lunge w/bicep curl

Reverse lunge w/lat raise

Plank hold – w/alt arm out

Repeat

(water break)

Tabata: touchdown lunge w/bicycle crunch 20/10

Mountain climber 20, plank 10

(Water break)

Circuit #3 (benches)

Step up w/wts & leg raise 8 ea

KB Swings x 15

Chest press (slow 8, alt 16)

Pec fly 15

Floor Wipers x 20 ea;

Repeat

Cardio Interval

Fast knee each side

Step up – tap 8

4 box jumps

Stradle jumps 4

Jumping jacks

Repeat (water break)

Circuit #4

Revolving Hydrant bkd, fwd, leg bent, leg ext – 8 ea

Donkey kick – 8

Pelvic Thrust 8 ea leg

Wide leg sit up 4 ea

Side plank – hold 15 – 20 each side

Repeat

Inchworm across

Crab Walk back

Bear crawl across

Crab walk back

Stretch

Side twist

Quad stretch

Hip stretch

Cobbler pose

Single leg hamstring

Double leg hamstring

Cat/cow

Downward dog – walk feet in

Hang

Roll up

Arm/shoulder series

Oh, no...seven days since blogging this stuff.

2009-09-19T17:01:00.002-04:00

Here I go without the ambition to type everything out. Too many days behind!

9.13.09 -

Hike 1 hour 20 minutes carrying 20 lb Layla in a chest carrier. I felt the hills, I really did!

9.14.09 -

Legs/back/glutes/abs, circuit training w/ 30 min cardio split between treadmill & elliptical. 1 hr 30 min.

9.15.09 -

1 hr cardio - (30 elliptical, 20 stationary bike, 10 stairmaster)
1 hr boot camp class - Stupid middle aged guys had to do a drive by of us in the parking lot, screaming things.

9.16.09 -

Chest/arms, circuit training w/20 min on the elliptical thrown in. 1 hr 11 min
Racewalk 45 min w/the girls

9.17.09 -

7 min elliptical
1 hr boot camp class (very buttkicking, I almost puked).

9.18.09 -

Legs,glutes, abs, circuit training. 1 hr 14 min. Felt sick & cruddy later in the day.

9.19.09 -

15 min elliptical. 1 hr boot camp class. 1 hr easy walk to & around festival downtown.

Today's boot camp workout....

Warm-Up
Grapevine right – step touch
Skate 8
Repeat left
Skate 8
- Repeat sequence
Jumping jacks – 8 reps
Jump rope
Prisoner squats – 8 reps
Lunges – right & left, 8 reps each
Repeat

Ballistic stretching – (3 – 5 min.)
Body hugs
Reach up and back (toe up, heel up) – both legs
Shoulder circles
Arm circles – small, wide, forward, back

Circuit #1
Squats – 8 reps
Pushups – 8 reps (wide, narrow, diamond – kneeling or full)
Rope climb Crunch – 8 reps
Repeat 3X

Cardio Interval
High knees
Side lunge 2 right, 2 left
Lateral hop
Jumping jacks
Repeat for 2 min.

Circuit #2
Sumo squat – 8 reps
Pushup w/plates – 8 reps
Plate slide pushup crawl
Plank hold – w/plate slide
Repeat
(water break ?)

Tabata: touchdown lunge w/bicycle crunch (3 cycles)

Cardio Interval (get benches)
Football run
Up and over
Jumping jacks
Step w/high knee hop
Repeat for 2 min.

Circuit #3 (weights)
Low squat w/curl 16
Split squat off bench w/lat raise 16
Step up w/lat raise 8, w/front raise 8
Triceps dips - 8
Boat pose – hold 15
Repeat

Cardio Interval
Step up – tap 8, switch
10 box jumps
Jumping jacks
Repeat

Circuit #4
Revolving Hydrant – 8, 8, 8
Donkey kick – 8
Plate leg curl 8 ea side, 4 both
Repeat other side
Side plank – hold 15 – 20 each side

Plate push on hands across room
Plate push on feet back
Inchworm across room
Crab walk back
Repeat

Stretch
Side twist
Hip stretch
Cobbler pose
Single leg hamstring
Double leg hamstring
Cat/cow
Downward dog – walk feet in
Hang
Roll up
Arm/shoulder series

Filled the unforgiving hour with every minute full!

9.12.09

2009-09-12T16:34:00.002-04:00

25 minutes elliptical
Led 1 hr 7 min boot camp class
Hiked an hour w/hubby and the dogs

Need to add that when I came home from the gym - drenched with sweat... drenched, I say! ... there was NO water. A water main broke down the road and there was nothing, zippo, zilch. I had to drive Rhianna to work and I kept hoping the water would be back. Ended up stewing in my own sweat for a long, long, LONG time.

Today's boot camp:

Outdoors - Warm-Up
Walk – 1 min
Jog – 30 sec – 1 min
Repeat 3X
Prisoner squat 8 reps
Forward lunge 8 reps each leg
Jumping Jacks 8 reps
Repeat 2 – 3X

Ballistic stretching –
Hugs
Up & back w/legs
Shrugs & circles

Drill #1
Chasse left 20 yds
Walking lunge back
Repeat right – Rest 1 min
Sprint up
Backwards run back
10 squat front kick punch
Repeat – Rest 1 min
Frankenstein Walk forward
Side lunge right back
Wall pushup 10
Repeat on other side – Rest 1 min

Tabata

BW squats – 20 seconds plus 10 seconds hold in bottom – 5 rounds
Rest 1 – 2 min, water break
Touchdown forward lunge 20 seconds – 10 seconds wall pushups – 5 rounds

Drill #2

High knees up
Broad jump back
Repeat
Skip up
Backwards run back
10 squat-kick-punch
Repeat

Suicide runs - 2 sets

Inside

Circuit #1 (light weights)
One point dumbbell row
Single leg deadlift
Single leg in & out biceps curls
Repeat 3X

10 Jumping Jacks
10 Jump ropes
10 Skates
Repeat - Water

Circuit #2 (w/plates)

Reverse lunge w/plates
Pushup Pec Fly w/plates
Triceps dips
Touch the sky
Reverse crunch
Repeat 3X

Circuit #3
16 Hydrant/Donkey Kick
8 Fast push ups, 4 slow
Plank jacks
Low plank hold
Spider man climb
Bear crawl
Repeat 2X

COOLDOWN Stretches