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Posts Tagged ‘Workout’

Doctor visit #3 for me today…it’s been 3 weeks since I had a good workout or could take a deep breath.

I *think* we’re finally getting somewhere, though — I’m to have bloodwork done for allergy testing, and also some kind of pulmonary test to see how sensitive my bronchial tubes are. Something is obviously wrong, and it appears to be affected by environment.

It’s just incredibly frustrating to go from working out and feeling powerful to thinking the 2-block walk from your work to your car feels like a marathon.

I just told the doc we have to find a solution….see…I use exercise to manage my anxiety condition…and 3 weeks…yeah.

I’m at my breaking point.

Luckily, today wasn’t one of my super-terrible-no-good-breathing days, so I managed to squeeze out my first workout in 3 weeks — no matter how wimpy it may be. And I needed it. My anxiety is through the roof.

(And who am I kidding…it kicked my ass. LOL)

This…is my coach. Note her stretching technique.

This….was my gym. 2-5 lb dumbbells (for shoulder work); 2-10 lb dumbbells (for upper body work) and a chair.

(Hubs and I have minimal at-home work equipment…5 lb, 10 lb, 20 lb and 30 lb dumbbells, and a nasty bench in the basement. I really need to add a pair of 15′s)

2 circuits as fast as my gimpy lungs would let me (took me 20 minutes)

1. Alternating Bicep Curls x 12

2. Tricep Dips x 12

3. Full Range Lateral Raises x 10

4. Pushups x 10

5. Upright Row x 10

6. Leg Raises (Abs work) x 15

7. Plank x 40 seconds

8. Squats x 15

9. Lunges (1 set forward and 1 set backward) x 15

10. Calf Raises x 15

 

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Monday

I headed to the gym with Janetha’s full body workout in my pocket. And what I learned is…

  1. Janetha is awesome and fast.
  2. I am in remarkably bad shape for someone who spends an hour at the gym 5x a week

I knew I’d kind of been slacking on the intensity of my workouts, but I literally only made it through 2 of Janetha’s circuits before I called quits.

I did:

9 minute warm-up on the elliptical: I set for a moderately low incline, and increased the resistance every minute for 9 minutes

Circuit 1: x3

Exercise Weight Reps
Bulgarian Split Squat with Shoulder Press 7.5 lbs 12
Deadlift to Bent Over Row 10 lbs 12
Ball Crunches Holding Weight 10 lbs 24

Circuit 2: x3

Exercise Weight Reps
Bench Step Up with Knee Up (holding dumbbells) 10 lbs 12
Lunge with Bicep Curl 10 lbs 12
Bench Tuck Crunches Bodyweight 24

10 minutes of intervals on elliptical – 30s fast, 1m steady

Streeeeeeeeeeeetch….

Duration: 1 hour (and she fit two more intervals in there! YIKES!)

Calories: 579

Max HR: 170

Avg HR: 140

….I.am.out.of.shape. It wasn’t so much the weight or combination moves that did me in (honestly, the weight was light. I kept it light so I could keep moving quickly) it was the circuits. It was so fast! And I only did half! I always did suck at moving fast through leg moves…it’s like I get Charlie horses or something. LOL

Tuesday

Thought it was a good day to try Gina’s cookie dough cereal – it looked delicious, and it tasted delicious. Only one problem: oatmeal and I do not get along. I’ve tried, for years to like the stuff…it seems the whole health world and blog-o-sphere is obsessed with it. The problem? It hurts my stomach. I eat plenty of fiber, so that’s not it….but oatmeal prepared makes me feel bloated and gross, or, when eaten raw (like in the cookie dough cereal, or in a smoothie) it just gives me painful cramps.

In short? I need to learn oatmeal isn’t for me.

oatmeal-quick-detail_sflb

(Source)

That being said, Gina’s cookie dough cereal? Delish. I’m a texture eater, and it had GREAT texture! And it was easy to mix up and transport to work, which is also great. :)

Work has been really rough lately, and I was invited to go out for a quick happy hour – so I went. Let’s call it “mental health exercise”. :) I didn’t drink (just water with lemon, please) but it was good to laugh with my co-workers for an hour or so. I set a limit for myself that I had to leave by 5:30 so I could stop at the eye doctor and get my glasses adjusted (I feel like I do this weekly. I have no idea how my glasses continually get off kilter) and still make it home in time to do a brisk hills walk with the pup (bonus points for combining cardio and walking the dog!) as well as some yoga.

40 minute hill walk with the pup (hubs even came! Family affair!) + 25 minutes of Yoga for Runners

Duration: 1h5m

Calories: 360

Max HR: 155

Avg HR: 125 (Yoga brought it down)

I don’t know that it was a successful return to cardio, but I’m impressed I managed to do happy hour, glasses adjustment, walk the dog, cardio, and yoga in 3 hours! Hubs was kind enough to heat up our leftovers which also helped immensely in the whole timeframe thing! :)

Wednesday

Having been humbled by my attempt at Janetha’s workout on Monday, I decided to finish up the circuits I missed.

9 minute warm-up on the stationary bike; increasing resistance each minute

Circuit 3: x3

Exercise Weight Reps
Wide Stance Barbell Squat 40 lb barbell 12
Side Lunge with Upright Row 10 lbs 12
Elbow to Knee Crunches (Bosu) Bodyweight 24

Circuit 4: x3

Exercise Weight Reps
Lying Butt Bridge with Dumbbell Chest Press 10 lbs 12
Lying Side Leg Raise Bodyweight 12
Donkey Kicks Bodyweight 12

And then I added some Lying Leg Raises (on a bench) – 3×12 for abs

10 minutes of intervals on the stationary bike – 30s fast, 1m moderate

Streeeeeeeeeeeetch….

Duration: 1h5m

Calories: 473

Max HR: 163

Avg HR: 135

Delicious dinner was fish tacos with baja cream sauce. OMG they’re good. And SO fast to make. :)

Thursday

By this point in my week, I.am.tired. Life has been super-stressful since we returned from vacation, and it’s all catching up with me!

I had some trouble sleeping this week and turning my brain off…hoping it will all be better once the wedding this weekend is over with!

I’m a Type-A/obsessive planner, and my best-friend-forever….is not. At all. And she’s getting married. And she’s driving me insane, because there are no details. ARGH! :) She’s of the attitude “eh, we’ll figure it out on Saturday.” – see, I’d prefer not to. Just sayin’. :)

I headed to the gym after work today to crank out some cardio:

  • 20 minutes of intervals on the elliptical – 30s fast; 1m moderate
  • Walked on the treadmill for 10 minutes to finish my magazine :)
  • Headed home, walked the pup briskly on our hill route again for 30 minutes
  • Finished it all up with 20 minutes of Fusion Yoga

Duration: 1h10m

Calories:516

Max HR: 164

Avg HR: 120 (Yoga brought it down)

Friday

Leaving work early…packing up the car and heading back to my hometown for the wedding! :)

Neat Schtuff

Healthcare.gov - the government was mandated to provide a single place for people to shop for public and private health insurance (as part of the health bill that was passed) and have recently released this site. I’m lucky to have insurance through my employer, but thought it might be helpful to others if I post it here!

The Value of Reducing Stress – just in case we all needed a reminder (including me!):)

I grabbed these from Angela @ OhSheGlows….important to remember :):

Zuda Yoga Teacher Training – 7 axioms/Universal Truths

1. You are exactly where you are supposed to be my favorite one!
2. Fear and pain are life’s greatest teachers
3. Laughter and play are the keys to the fountain of youth
4. Exercise and rest are the keys to vibrant health
5. Touch and intimacy are basic human needs
6. Everything is impermanent
7. Everything is connected

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08.14.10 – Life

Sorry for the lull…I’ve been enjoying life. How, you ask?

Well…

Garden

My garden is insane. I’m going to have to start making fresh tomato sauce because I’m up to my eyeballs in tomatoes. My cucumbers are STILL producing, along with my green beans (and I have 15 bags of green beans frozen already!). Apparently I’m pretty good at this whole growing-your-own-food-thing.

Smoothies

It took me awhile to get my groove with smoothies-for-breakfast, but once I removed the protein powder and replaced it with greek yogurt, I was well on my way. Smoothie, along with some cereal (Oatmeal Squares are my favorite for this purpose) for crunch and substance make a delicious and easily portable breakfast for me on workdays. Although, admittedly, I skip the spinach on days I have early meetings, etc — the green smoothies draw a little too much attention. :)

My two favorite smoothies at the moment:

1. Peach/banana smoothie

- 1 fresh, ripe peach (could use frozen)

- 1/2 – 1 banana, ripe (could use frozen)

- 5 ice cubes

- 1 container peach flavored Chobani yogurt

- splash of milk

- 2 handfuls of baby spinach (optional)

Blend it all up and transfer to a bottle for transport

2. Orange/Pinapple/Banana smoothie

- 1/2 cup-ish frozen pineapple chunks

- 1/2 fresh navel orange, peeled

- 1 container pineapple Chobani yogurt

-  5 ice cubes

- splash of milk

- 2 handfuls baby spinach (optional)

Blend it all up and transfer to a bottle for transport

Working It Out

This is the plan I’m currently following…I’ve done it for 2 weeks already, and will continue for another 2 weeks. Then, a “fun” week — and then —  a week’s rest/vacation. Woohoo!

M: Shoulders, Abs +20 minutes HIIT

T: Chest, Biceps + 15 minutes SS (Steady State)

W: Power Yoga + 35 minutes hills cardio

Th: Legs + 10 minutes easy cardio (I don’t want to tire my legs out on ‘Leg’ day)

F:  Back, Triceps + 20 minutes HIIT

S: Rest

S: Rest, or, gentle yoga flow


3 sets

Shoulders/Abs

Shoulders

1. Smith Machine Military Press – 15 reps / 12 reps / 10 reps

2. One-Arm Dumbbell Lateral Raise – 15 reps / 12 reps / 10 reps

3. Cable Front Raise - 15 reps / 12 reps / 10 reps

4. Reverse Pec-Deck Flye – 15 reps / 12 reps / 10 reps

Abs

Tri-set:

1. Exercise-Ball Crunch – 15 reps

2. Lying Leg Lift – 15 reps

3. Dumbbell Oblique Crunch – 15 reps

Chest/Biceps

Chest

1. Machine Chest Press – 15 reps / 12 reps / 10 reps

2.  Cable Cross-over – 15 reps / 12 reps / 10 reps

3. Exercise-Ball Push-Up – 15 reps / 12 reps / 10 reps

Biceps

1. Cable Curl - 15 reps / 12 reps / 10 reps

2. Cable Hammer Curl – 15 reps / 12 reps / 10 reps

3. Seated Alternating Dumbbell Curl – 15 reps / 12 reps / 10 reps

Legs

Legs

1. Leg Press - 15 reps / 12 reps / 10 reps

2. Split Squat - 15 reps / 12 reps / 10 reps

3. Leg Extension – 15 reps / 12 reps / 10 reps

4. Leg Curl - 15 reps / 12 reps / 10 reps

5. Exercise-Ball Hamstring Curl – 15 reps / 12 reps / 10 reps

6. Seated Calf Raise - 15 reps / 12 reps / 10 reps

Back/Triceps

Back

1. Wide-Grip Lat Pulldown - 15 reps / 12 reps / 10 reps

2. Standing One-Arm Cable Row – 15 reps / 12 reps / 10 reps

3. Reverse-Grip Low Cable Row - 15 reps / 12 reps / 10 reps

Triceps

1. Pushdown – 15 reps / 12 reps / 10 reps

2. Cable Kickback – 15 reps / 12 reps / 10 reps

3. Seated Dumbbell Overhead Tricep Extension – 15 reps / 12 reps / 10 reps


Spending Time with the Best Pup Ever

Enter, Holly Doggle. The weather has been fantastic lately (even a preview of fall this week!!! So excited!!!) so I’ve been spending more time outside with her, walking her, playing with her, getting her together with the neighborhood dogs….all the things most people do with their children. LOL

Prepping for Babies

Okay, that might be a bit premature. But I did get the clear from my doctor for hubs and I to try whenever I’m ready, and I did finally, agonizingly, select a prenatal vitamin. I went with this one, which I bought at Target:

(Source)

It contains no iron, but the iron rips my stomach apart, AND my iron levels are really good right now. If I would get pregnant and need iron, I’d start it then. But there’s no reason now. Additionally,these gummies contain DHA. And, they taste delicious. :)

My doctor and I actually discussed that based on my diet, I probably didn’t need an all-encompassing prenatal multi. She told me I’d be fine just taking the folic acid supplement. But, I decided I wanted to take the DHA supplement, too, and the gummies were a better price selection than folic acid and DHA supplements bought individually. We’ll see how they work out.

Also in line with prepping for babies, hubs and I are working on refinancing our home. It’ll cut $50,000 off the life of the loan. That’s huge!!! But it also means paperwork, and appraisers, and all that schtuff that takes time in my evening.

And finally, regarding babies, we’ve been hardcore shopping for a new vehicle. My 2006 Cobalt SS coupe isn’t exactly a family car, so we’re actively seeking a new Rav-4 or Escape…leaning towards the Rav-4, and now we just need to decide if we look for a deal on a 2010, or, go with a brand new 2011. We will see!

What have you been up to lately??

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Workout

Current fitness schedule…

I haven’t decided how I want to post my workouts here. I may just post my 4-6 week plan each time I change it. I haven’t decided yet.

Generally, I change my workouts every 4-6 weeks. In the past I’ve focused more on changing my weight lifting routines, but I also need to make it a point to incorporate new kinds of cardio and yoga and strength/balance exercises as well.

For example, I can see looking at my schedule below that I’ve become a slave to the steady state workout. Time to incorporate different time frames and some HIIT!

I also need to re-focus my efforts on strengthening and loosening my hip flexors/adductors/glutes so I can attempt running again…maybe in the spring!

I’m actually getting ready to prep a new workout, but this one was awesome, so I’m recording it for posterity..and so I can use it again sometime. LOL

 

Monday:

Cardio

30 minutes steady-state stationary bike (using a moderate heart rate setting…about 140-150 bpm for me)

 

Strength – Back/Biceps

*I alternate weeks/weight. So, for example:

Week 1: 3 sets of 12 reps (lighter weight)

Week 2: 3 sets of 6 reps (higher weight)

 

Lateral pull down

Reverse grip pull down

One-arm cable row Alternating Seated Dumbbell Curls

Standing Preacher Bench Curls

Alternating Seated Hammer Curls

 

Core

Plank on forearms (50 seconds) x 3

Side Plank (30 seconds) x 3 each side

Reverse Plank (30 seconds) x 3

Bird Dogs 12 x 3

 

Stretching 

Piriformis Stretch 1 (30 seconds) x 2

Piriformis Stretch 2 (30 seconds) x 2

Sun Salutations (4)

Hamstring Stretch (30 seconds) x 3 – I do this one with my opposite leg flat on the ground, though

Spinal Roll (Front to Back)

Spinal Roll (Side to Side)

 

Tuesday

Cardio

30 minutes steady-state cardio elliptical (moderate HR)

 

Strength – Chest/Triceps

*I alternate weeks/weight. So, for example:

Week 1: 3 sets of 12 reps (lighter weight)

Week 2: 3 sets of 6 reps (higher weight)

 

Smith Machine Flat Bench Press

Incline Fly

Incline Press

Lying Tricep Extension

Cable Bent-Over Tricep Extension

Cable Pushdown

 

Piriformis Exercises

Pelvic Tilt – 12 x 3

Bridges – 12 x 3

Wall Squat with Exercise Ball – (30 seconds) x 10

Straight Leg Raise – 12 x 3

 

Stretching

Piriformis Stretch 1 (30 seconds) x 2

Piriformis Stretch 2 (30 seconds) x 2

Sun Salutations (4)

Hamstring Stretch (30 seconds) x 3 – I do this one with my opposite leg flat on the ground, though

Spinal Roll (Front to Back)

Spinal Roll (Side to Side)

 

Wednesday

At-Home Yoga Practice. An easy, no-sweat yoga focused on stretching. I really love this one but am looking for new ones if anybody has any recommendations?

 

Thursday

Cardio

30 minutes steady state cardio stationary bike (moderate HR)

 

Strength – Legs/Glutes

*I alternate weeks/weight. So, for example:

Week 1: 3 sets of 12 reps (lighter weight)

Week 2: 3 sets of 6 reps (higher weight)

 

Plate Slide – Similar to the link, however, instead of placing my lunged-out foot on a slippery surface, I place a 5 lb plate weight on the inside of my foot, and slide the weight back to standing

One-Legged Deadlift

Donkey Kicks

Round-The-Clock Lunges (Front Lunge, Side Lunge, Rear Lunge; that’s one rep) 12 x 3 (Light week); 6 x 3 (Heavy week)

Pile Squats

 

Core

Plank on forearms (50 seconds) x 3

Side Plank (30 seconds) x 3 each side

Reverse Plank (30 seconds) x 3

Bird Dogs 12 x 3

 

Stretching

Piriformis Stretch 1 (30 seconds) x 2

Piriformis Stretch 2 (30 seconds) x 2

Sun Salutations (4)

Hamstring Stretch (30 seconds) x 3 – I do this one with my opposite leg flat on the ground, though

Spinal Roll (Front to Back)

Spinal Roll (Side to Side)

 

Friday

Cardio

30 minutes steady state cardio elliptical (moderate HR)

 

Strength – Calves and Shoulders

*I alternate weeks/weight. So, for example:

Week 1: 3 sets of 12 reps (lighter weight)

Week 2: 3 sets of 6 reps (higher weight)

 

Standing Calf Raises on Step – (3 ways – feet facing straight forward, toes turned slightly in, toes turned slightly out – working different angles of your calf muscles)

Seated Calf Raises

Dumbbell Lateral Raise (standing straight; weights out to each side)

Bent Over Reverse Fly (similar to this, but I stand with knees bent, abs tight, and body slightly bent forward from the hips)

Arnold Press

 

Piriformis Exercises

Pelvic Tilt – 12 x 3

Bridges – 12 x 3

Wall Squat with Exercise Ball – (30 seconds) x 10

Straight Leg Raise – 12 x 3

 

Technorati Tags:

Piriformis Stretch 1 (30 seconds) x 2

Piriformis Stretch 2 (30 seconds) x 2

Sun Salutations (4)

Hamstring Stretch (30 seconds) x 3 – I do this one with my opposite leg flat on the ground, though

Spinal Roll (Front to Back)

Spinal Roll (Side to Side)

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