Day 335

BACK, CHEST, & CARDIO.

Warm up with 5 minutes on the bike, out of the saddle, high resistance.

Grab a stability ball, one very heavy dumbell (I used 30lbs), two heavy dumbells (I used 25lbs), two medium dumbells (I used 15lbs), a mat, and a jump rope.

Using the stability ball and your heavy weights, chest press for 1 minute. Jump rope for one minute. With your very heavy dumbell, bent over rows, 30 seconds each arm. Repeat for three full sets.

Using the stability ball and your medium weights, flies for one minute. Sprint 20yds, jog backwards back for one minute. Standing up, slight bent at the waist, back flies with medium weights for one minute. Repeat for three full sets.

Push ups for one minute. With medium to heavy weights (I used my 15lb dumbells), renegade rows for one minute. Bear crawls for one minute. Repeat for three full sets.

30 pull ups, 30 up/downs. Repeat until your hour is up.

Day 334

I weighed in with David today, the finish of our bet...

I WON THE SHOES!!! I had to lose 8lbs and I lost 10lbs!!! Woohoo!!!

I was really nervous, too! In the last week of November, we had two End of Season soccer pizza parties, Thanksgiving, Maddi's birthday and her birthday slumber party!!

Now, this isn't FOR anything, but David set me a new goal...another 11 pounds by January 8th...ugh...

Day 321

FITNESS ASSESSMENTS.

Ugh...

3 pounds
1.2% body fat
.75 inches

That brings my grand total to:

40 pounds
12.7% body fat
21.25 inches

Other improvements were:

Bench Press (1RP Max): 125 pounds (same)
Curls (5RP Max): 75 pounds (up 5 lbs)
Squats (5RP Max): 235lbs (Up 10 lbs)
Push Ups (2 Minutes): 48 (same, 20 were 'man' pushups)
Sit Ups (2 Minutes): 56 (up 4)
Bench Dips (2 Minutes): 51 (Down 4)
Pull Ups (Til you drop): 7 (Down 4)

Day 314

I did my weekly weigh in with Jaime this morning...

DOWN ANOTHER 3 POUNDS!!!!

I have reached my goal already!!! And surpassed it by one pound!!!

Now...I need to at the very LEAST maintain this weight until November 30th!!!

Day 307

I did my usual weigh in with Jaime today...

DOWN 6 POUNDS ALREADY!!!!

Only two more to go!!!

Day 305

I weighed in with David today...and so it begins...

Momma needs a new pair of shoes!!!!

Day 302

David, the owner of my gym and a trainer, helped to ruin my workout shoes. Yes, my $130 shoes that were only 4 months old!! Lucky for him, Tony bought me a warrantee...unfortunately for him, I didn't tell him that!

About a week or so ago, I noticed that at the botton of the shoe, one small portion of my right shoe was beginning to seperate from the sole. I found out it was covered by my warrantee but was going to wait a bit to submit my claim. Then I went to the gym this morning.

As we all know, I can't run too much and today was a pretty heavy cardio day. Instead, David had me do weight push...which is not abnormal, I do them almost 3-4 days a week! What did make this time different? Usually I will push for a short time, 2-45lb plates. For longer periods of time, I will push only one 45lb plate. Today, he had me pushing FIVE 45lb plates...yes, 225lbs, over and over, back and forth.

By the 6th trip, I noticed that my foot was continuously slipping and I couldn't push very well. When I stopped, he'd yell. So I would keep trying. By the 10th, it was almost impossible! When I was done, I looked at my shoe...not only had it seperated WAY more...but it had torn, too! So here came the agreement...

If I lose 8lbs in the month of November, he would buy me new shoes!

Day 282

SIX WEEK ASSESSMENTS.

Disappointing again...

2 pounds
1.1% body fat
2 inches

That brings my grand total to:

37 pounds
11.5% body fat
20.50 inches

Other improvements were:

Bench Press (1RP Max): 125 pounds (Up 5 lbs)
Curls (5RP Max): 70 pounds (same)
Squats (5RP Max): 225lbs (Up 30 lbs)
Push Ups (2 Minutes): 48 (down 5, 20 were 'man' pushups)
Sit Ups (2 Minutes): 52 (down 4)
Bench Dips (2 Minutes): 56 (up 5)
Pull Ups (Til you drop): 11 (Up 4)

Day 237

SIX WEEK ASSESSMENTS.

Here it goes...

1 pounds
+.7% body fat
0 inches

That brings my grand total to:

35 pounds
10% body fat
18.50 inches

Other improvements were:

Bench Press (1RP Max): 120 pounds (Up 5 lbs)
Curls (5RP Max): 70 pounds (Up 5 lbs)
Squats (5RP Max): **didn't do them, knee**
Push Ups (2 Minutes): 53 (down 4)
Sit Ups (2 Minutes): 56 (down 6)
Bench Dips (2 Minutes): 51 (down 19, position is now correct)
Pull Ups (Til you drop): 7 (down 15, position is now correct)

Day 224

STEPS & LADDERS.

Run two large laps.

Sprint, 20yds and back for 30 seconds, set of six.

Grab a step and 20lb dumbells. Bear crawl with the dumbells, forward 20yds, then in reverse 20yd. Step overs, 30 seconds. Step ups, left leg, 30 seconds. Step ups, right leg, 30 seconds. Repeat for three full sets.

Sprint, 20yds and back for 30 seconds, set of three.

In the push up position, 'walk' over the step, 30 seconds. Both hands on the step, jump side to side, feet hitting your butt, 30 seconds. Toe taps on the step, 30 seconds. Repeat for four full sets.

Run a large lap.

Run a dumpster sprint. Ladders, 30 seconds. Deck slams with the medicine ball, 30 seconds. Repeat for three sets.

Run a large lap.

Run a large lap.

Day 222

UPPER BODY ENDURANCE.

Warm up with two large laps.

Plank walk, with a push up, 20 yards and back. (In the push up position, hands together/feet together moving your hand and foot outward and inward together.)

Grab light weight dumbells (about 15lb). DO ALL THE FOLLOWING WITHOUT A SINGLE BREAK.

Shoulder press, set of 15. Hammer curls, set of 15. In line press, set of 15. Skull crushers, set of 15. Hold a mid-shoulder press position, 20 seconds. Hold a mid-hammer curl position, 20 seconds. Hold a mid-in line press, 20 seconds. Mid skull crusher, hold for 20 seconds. Repeat all holds, each for 20 more seconds. Shoulder press, set of 15. Hammer curls, set of 15. In line press, set of 15. Skull crushers, set of 15.

Two sets of 15 pull ups.

Arnold press, set of 15. Curls, set of 15. Bent over rows, set of 15. Renegade rows, set of 10 each arm. Hold a mid-Arnold press, 20 seconds. Hold a mid-curl, 20 seconds. Hold a bent over row, shoulders tight together, 20 seconds. Repeat all holds for 20 more seconds each. Arnold press, set of 15. Curls, set of 15. Bent over rows, set of 15. Renegade rows, set of 10 each arm.

Two sets of 15 pull ups.

50 bench dips. Run a small lap. Repeat for two sets.

Grab heavy dumbells (I used 35lb) and a stability ball. DO ALL THE FOLLOWING WITHOUT A SINGLE BREAK.

Four sets of 10 Chest press. The weight should be so heavy that you may only be able to do 8.

Plank walk, with a push up, 20 yards and back.

Run a large lap.

I did an additional 15 minutes on the eliptical machine.

Day 221

LOWER BODY STRENGTH.

Warm up with two large laps.

Squats with the bar. Four sets of 8, getting heavier with each set.

Dead lifts with the bar. Four sets of 8, getting heavier with each set.

Partner 'A' pushes a 45lb plate 20yds and back while Partner 'B' does squat jumps until Partner 'A' gets back. Switch and repeat. Four full sets.

Run a large lap.

Partner 'A' uses the bar, with 10lb plates on each side, and does walking lunges, 20yds. Partner 'B' uses 25lb dumbells and does luggage lift squats until Partner 'A' is back. Switch and repeat. Three full sets.

One leg with 25lb dumbell straight leg dead lifts until Partner 'A' is done with squat lifts (with a barbell with 10lb plates on each side, lift to your chest, squat and when you go to stand, push the bar above your head, then back down). Switch and repeat. Four full sets.

Warm down with a large lap.

Day 218

ABS & CORE.

Warm up with two large laps.

Grab a partner. Partner 'A' does crunches, set of 50. Parnter 'B' does deck slams with a medicine ball until Partner 'A' is done. Switch and repeat. Three full sets.

Run a small lap.

Partner 'A' does leg lifts, set of 30. Partner 'B' uses the medicine ball and goes diagnal (starting at the top left, swing it to the bottom right) for 15, then switch sides. Switch and repeat. Three full sets.

Run a small lap.

Partner 'A' does scissor kicks, set of 20. Partner 'B' does 3-point deck slams until Partner 'A' is done. Switch and repeat. Three full sets.

Run a small lap.

Partner 'A' does a small lap. Partner 'B', with the medicine ball, feet slightly off the ground in sitting position, bring the ball from side to side until Partner 'A' gets back. Switch and repeat for three full sets.

Partner 'A' does a dumpster sprint while Partner 'B' holds a low plank. Switch and repeat for two sets.

Run a large lap.

Day 217

UPPER BODY STRENGTH.

Warm up with two large laps.

Chest press with the barbell, 8 reps, set of four while adding weight for three sets and negative press the fourth set (count to five while lowering the bar, quickly lift back up).

Curls with the curl bar, 8 reps, set of four while adding weight for three sets and negative press the fourth set.

Shoulder press with dumbells, 8 reps, set of four while adding weight for three sets and negative press the fourth set.

Skull crushers with the curl bar, 8 reps, set of four while adding weight for three sets and negative press the fourth set.

Curls with dumbells, 8 reps, set of four while going up in weight for three sets and negative press the fourth set.

20 bench dips, then 20 push ups, three full sets.

Day 216

CARDIO BLASTER.

Warm up with a large lap.

Deck slams with a medicine ball, one minute. Step ups on a step, one minute, switching lead foot at 30 seconds. Sprint 20 yards, jog backwards back, one minute. Repeat for two full sets.

Five dumpster sprints.

Jump rope, one minute. Suicides (3 points, longest point 20yds out), one minute. Run in place, lifting the medicine ball from your chest to above your head, one minute. Repeat for two full sets.

Three dumpster sprints then a short lap.

Step overs on the step, one minute. Bear crawls, one minute. Up/downs, with the medicine ball, one minute. Repeat for two full sets.

Cool down with a large lap.

Day 215

LEGS & ABS.

Warm up with two large laps.

With heavy weights, straight leg dead lifts, set of 15. Walking lunges, stopping every step to do three stationary lunges, 20 yards. 50 full sit ups. Repeat walking lunges with stationary lunges, 20 yards. Repeat for two full sets.

Run a small lap.

With 25lb dumbells, do 20 squats. With a 25lb plate, alligater crawl 20 yards. 50 leg lifts. Alligator crawl back 20 yards.

Run a small lap.

With 25lbs dumbells, do 20 more squats. Inch worm 20 yards. 50 more leg lifts. Inch worm back 20 yards.

Run a small lap.

Grab a step. With the step behind you, one foot on it, stationary lunges, set of 15, then hold for 15 seconds, flutter out for a set of 10. Switch legs and repeat. Squat jumps, with step between your legs, in squating position, jump up onto the step and jump down, set of 20. Repeat for two full sets.

With step in front of you, foot on step, back leg in lunge position, step up while bringing knee up, then back down, set of 15, hold, then flutter for 30 seconds. Switch legs and repeat. Two full sets.

Day 211

FAST FEET FRIDAY.

I warmed up with 20 minutes on the eliptical.

High knees 20 yds and back, set of two. Butt kicke 20yds and back, set of two. Karoake's 20yds and back, set of two. Sprint 20yds, jog backwards 20yds, set of two.

Grab a step and a jump rope. Step ups for 1 minute, switching lead foot at 30 seconds. 20 second break. Jump rope for 1 minute. Repeat for four full sets.

Toe touches on the step for 1 minute. Rest 20 seconds. High knees in place for 1 minute. Repeat for four full sets.

Cross overs on the step, 1 minute. Rest 20 seconds. High knees in place for 1 minute. Repeat for four full sets.

Go outside for modified dumpster sprints. Jog backwards uphill about 5-20 steps, turn and sprint the rest, jog back. Repeat for three sets.

Side squat, left leg first, uphill 5-20 steps, then sprint the rest, jog back. After two full sets, repeat for two more sets with the right leg first.

Ladders...we did all kinds of ladder drills, three times each with a dumpster sprint after, for a total of 8 dumpster sprints.

End with a short lap.

Day 210

LEGS.

Warm up with two large laps.

Grab a box and a set of heavy dumbells (25lbs). Step ups, each leg, 45 seconds. Rest for 20 seconds. Repeat for four sets.

Lunges, 20 yards, at each step, do five stationary lunges.

With one large dumbell, 30lbs or more, wide squats with feet facing outward. Do for 45 seconds and rest for 20 seconds. Repeat for four full sets.

Lunges, 20 yards, at each step, do five stationary lunges.

Ice skaters for 45 seconds, rest for 20 seconds. Repeat for four full sets.

Lunges, 20 yards, at each step, do five stationary lunges.

Squats, holding for full 45 seconds, rest for 20 seconds. Repeat for four full sets.

With both 25lb dumbells on your shoulders, side step ups with squats, set of 10 each leg, repeat for two sets. With a bungie, step on the middle with handles crossed, side step 20yds and back. With dumbells on shoulders again, forward step ups, set of 10 each leg, repeat for two sets. Side walk with bungie one more time.

Run a large lap.

Grab a 45lb plate. Weight push about 20yds and back. Straight into a dumpster sprint. Repeat for five full sets.

After class, I did an additional 15 minutes on the eliptical.

Day 209

CORE CRUSHER.

Warm up with a large lap.

Grab a mat and one 10 or 12 pound dumbell. Feet on the ground, back on the mat, crunches, set of 50. Hands under your butt, shoulders off the ground, leg lifts, set of 15 then hold about six inches off the ground for 30 seconds, then 15 more, holding for 30 seconds. Repeat for two full sets.

Laying on your back, one leg bent, the other straight, both off the ground, crunches, set of 15. Switch legs, one more set of 15. Grab one dumbell, Turkish Stand Ups (with your dumbell in one hand straight above your head, sit down then lay down then get back up, switch hands and which side you go down on), set of 20 each side. Repeat for two full sets.

Go outside. Sprint a short lap. Rest one minute. Run a medium lap. Rest one minute. Run a large lap.

With a dumbell, lay on your side, feet together, bring your hips up as you are also bringing your dumbell up, set of 15. Switch sides, set of 15. Laying on your side, side crunches (make sure to bring your shoulder off the mat), set of 15. Switch sides, set of 15. Repeat for two full sets.

50 full sit ups, then a short lap. 30 full sit ups, then a medium lap. 20 full sit ups, then a large lap.

Day 208

UPPER BODY ENDURANCE.

Warm up with two large laps.

Grab all kinds of dumbells, 8lbs to 25lbs. Standing, with 25lb dumbells, shoulder press, set of 6. Go down to 15lb dumbells, lift your arms straight up, as you are bringing them down to chest level, twist your wrists (palms should be facing outward when you start, inward when you get to your chest), set of 12. Still standing, grab 12lb dumbells, butterfly curls, set of 15. Push ups, set of 20. Repeat for two full sets.

Run a dumpster sprint.

Get a stability ball. With the 15lb dumbells, laying your shoulders and head on the stability ball with body flat and legs at 90 degrees, butterfly curls, set of 15. Go right into a chest press, set of 15. Lower your butt, arms in the air, alternating arm chest press, set of 30 (15 each arm). Narrow push ups, set of 20. Repeat for two full sets.

Run a dumpster sprint.

With 20lb dumbells, regular curls, both arms at the same time, set of 6. With 15lb dumbells, both arms at the same time, hammer curls, set of 12. With 10lb dumbells, alternating arms, regular curls, set of 30 (15 each arm). Wide push ups, set of 20. Repeat for two full sets.

Run a large lap.

Grab a pull up bar, a mat and a bench. Pull ups, set of 10. Regular push ups, set of 15. Bench dips, set of 30. Dumpster sprint. Repeat for five full sets.

Afterward, I did 10 minutes on the stair machine and 10 minutes on the eliptical.

Day 207

SPEED & PLYOMETRICS.

Warm up with a large lap.

Grab a medicine ball. With two hands, ball at your chest, throw the ball out, then sprint after it, walk back. Repeat for 12.

Find a box that you can jump on. With hands on the box, do an Up/Down and go right into a forward box jump. Repeat for 20. Go straight into a dumpster sprint. Repeat for two sets.

Grab a partner. Partner A sprints 20yds and back, then Partner B. Repeat for 6 sprints each.

Grab heavy dumbells, a curl bar with 10 pound plates on each side. Partner A, hold the bar with hands about six inches apart, lift up to chest, elbows high, set of 10. Partner B, with dumbells, forward bear crawl 20yds, then backward bear crawl 20yds. Repeat for two full sets.

Side jumps onto the box, set of 15 each leg. Go straight into a dumpster sprint. Repeat for two full sets.

Sprint a large lap.

With your partner, grab a bungie. Partner A holds the bungie while Partner B has it around their waist...jump forward, then if you can, jump backward. Distance isn't as important as stability. Set of 15, twice each.

With your partner, grab a harness. Partner A sprints 20yds and back while Partner B holds you back. Repeat for three sets each person.

Cool down with a large lap.

I ran an additional large lap and did an additional 15 minutes on the eliptical machine.

Day 205

CAMPSITE WORKOUT.

Use a bench, step ups, set of 25 each leg. Bench dips, set of 25. Up/downs using bench, set of 15. Repeat for four sets.

Forward stationary lunges, set of 30. Backward stationary lunges, set of 30. Push ups, set of 30. Repeat for four sets.

Find an uphill area. Sprint uphill 300yds and walk back, set of 8.

There was more that I was suppose to do, but Larry and I were tired!!!

Day 202

UPPER BODY STRENGTH.

Warm up with two large laps.

Grab a partner. Grab a Curl Bar and place the maximum weight on it, then switch. Four sets of 6, with partner spotting. (I curled 55lbs total).

With your partner, bench press your max, then switch. Four sets of 6, with partner spotting. (I benched 115lbs total).

With your partner, standing shoulder press, maximum weight, then switch. Four sets of 6, with partner spotting. (I used 30lb dumbells).

Grab a resistance band and heavy dumbells, we used 30lb dumbells. One partner is doing Bent Over Rows (standing, legs slightly bend, bent at waist, bring dumbell up and down, elbows close to your body) for a set of 15. The other is using the resistance band, foot standing on the center, alternating a single front raise and then a lateral raise for a total of 20, or ten of each. Switch and repeat for three sets.

Get down for 40 push ups with a 25lb weight on your back. Rest 30 seconds and repeat three times.

Quick sets...10 regular push ups, 10 narrow push ups, 10 wide push ups. Immediately, start over, this time only going to 8...then again, but only going to 6.

Cool down with a large lap.

Day 201

SIX PACK SLAM.

Warm up with one large lap.

Sprint 20 yds, then sprint back backwards, for one minute. Move to a mat and a medicine ball, toe touches, one minute. Crunches, feet on the ground, one minute. Repeat three times.

Run a small lap.

Bear crawls 20 yds and back, for one minute. Holding the medicine ball above your head, full sit ups, one minute. V.N.'s, one minute (sitting on a step, *if you need to* hands on the back of the step, legs extended, bring legs in and out). Repeat three times.

Run two small laps.

With cones about 5yds, 12yds and 20yds, run suicides for one minute. Bicycle crunches, one minute. Leg lifts, one minute. Repeat three times.

Side sprints, one minute (in a squating position, as fast as you can, 20yds). Low plank, feet on medicine ball, one minute. Jack knifes, one minute (legs and arms fully extended, laying on back, bring hands and feet together at once). Repeat for three times.

Toe taps on the step, one minute. Sprint 20yds and back, one minute. Deck slams with the medicine ball, one minute. Repeat three times.

Day 200

LOWER BODY STRENGTH.

Warm up with two large laps (one mile).

Grab a partner, a barbell, and heavy weights (I did a 45lb barbell with a 25lb and two 10lbs on each side, total of 135lbs). Traditional dead lift; legs shoulder length apart, hands placed on the outside of your shoulders, one hand palm faces in, the other palm out. Four sets of 6. You want the weight heavy enough that you are out of breath after each set.

With a 45lb plate, weight push, 20yds and back. Short lap (about .25 of a mile).

Squats. Same as last, you want the weight heavy enough that you are out of breath after six. We used a 45lb barbell with a 45lb and 10lb on each side, total of 155lbs). Four sets of six.

Weight push, 20yds and back. Short lap (about .25 of a mile).

Grab a 25lb dumbell or heavier. Side squat 20yds and back with dumbell. When you get back, dumpster sprint. Repeat for two sets.

Partner stands, hand on wall, calf raises until you get back from weighted lunges. With 25lb barbell, add medium weights, and lunge 20yds and back. Switch for three sets.

Find a wall. Wall sit for 1 minute, arms either straight out in front of you (about chin height) or directly down at your sides. Immediately move into squat jumps, set of 15. Repeat for three full sets.

Day 197

The Setback. Knee pics...ugh.


This is my kneecap...resting on my femur. And some bone spurs...


Bone spurs...


And more bone spurs...

Day 195

6 WEEK ASSESSMENTS.

Today sucked. I had my 6-week assessment today. Okay, I realize I should be happy since my main goal these six weeks was to just maintain, but I am so angry with myself!! Going camping as much as we did, I should be content with maintaining...I only lost 2 pounds and 1% body fat. So this time it was:

2 pounds
1% body fat
.75 inches

That brings my grand total to:

34 pounds
11% body fat
18.50 inches

Other improvements were:

Bench Press (1RP Max): 115 pounds (Up 10lbs)
Curls (5RP Max): 65 pounds (same)
Squats (5RP Max): 195 pounds (Up 30lbs)
Push Ups (2 Minutes): 57 (Up 7)
Sit Ups (2 Minutes): 62 (same)
Bench Dips (2 Minutes): 70 (Up 17)
Pull Ups (Til you drop): 22 (Up 1)

Day 176

ARMS & AGILITY.

Hopped on a bike for about 5 minutes.

Grab a partner, a gym ball and a bar. Our bar was 45lbs with 5lbs on each side, total of 55lbs. Lay your head and shoulders on the ball, keeping your body straight like a table. Hands should-length apart, skull crushers, set of 20. Immediately move to a narrow press, set of 12. Spot your partner when it is her turn. Repeat for 4 full sets.

Partner runs two suicides while you do curls, same bar, same weight. Switch when done with suicides. Repeat for 3 sets.

Partner runs 3 dumpster sprints. With a floor ladder, do agility exercises until partner returns. Get heavy dumbells (20lbs) and medium dumbells (15lbs). Using the heavy, set of 20 alternating curls. Drop one (unless you can do both) standing skull crushers, set of 12.

Partner runs 3 dumpster sprints while you do agility exercises with the floor ladder until partner returns. With heavy dumbells, alternating hammer curls, set of 20. With medium weights, bent over rows, set of 15. Repeat curls and rows for three sets.

Partner runs 3 dumpster sprints while you do agility exercises with the floor ladder until parnter returns. Grab a bench, bench dips, set of 50, then a single dumpster sprint. Repeat bench dips and sprint for three full sets.

Day 174

Ugh.

Today was the very first day that I have gained since starting Fit MD. I gained 1 pound. I realize that I was on vacation and had a great time, but it sucks to workout so hard, to gain.

Day 173

HIPS, HAMS, & HINEY

Warm up with a large lap.

Lunge walk for about 40 yds. Side squat about 20 yds, then switch directions, facing the same way going another 20 yds.

Run a small lap.

With a bungy, step on it with both feet, cross the handles and pull tight. Do a side squat, never letting your legs touch or the bungy to become loose. Go 40 yds, repeat for two sets.

Run a small lap.

Grab a mat, a step, heavy weights (25lb dumbells) and medium weights (15lb dumbells). Set of 15 straight leg dead lifts. Drop one weight, ten for each leg, straight, single leg dead lifts. With one foot on the step, holding medium weights, squat for 15, then switch legs and do another 15. Repeat for three sets.

With heavy weights, straight leg dead lifts while legs are spread apart, set of 15. Set of 15 squats. 30 seconds of Ice Skaters. Repeat for three sets.

Lay on your side. Bring your leg to your chest, then push back and around, do for 30 seconds. Same leg, leg lifts for 30 seconds. Same leg, circles for 30 seconds...then reverse circles 30 seconds. With the step, lay on the mat, foot straight up in the air, glute push for 15 each leg. Repeat for two sets.

Day 166

AN UPDATE.

I had to see the family again at my grandfather's funeral and I don't think they recognized me. They have never seen me as a brunette and I was either pregnant or just had a baby when two of them had seen me last. Tony saw them watching us while we said our condolences, but both have told people that they never saw me there. Hmm.

I also dealt with the whole situation in a healthy way. I went running, to the gym and to play soccer. It feels good to of unknowingly chosen a healthy way to deal with sad and stressful situations. I would have normally gone to bed and stayed there as long as it was allowed...not this time. For that, I am very proud of myself.

I haven't noticed much weight coming off on the scale, a little, but I have really noticed my body changing and getting tighter and smaller. THAT makes me very happy!!!

Day 165

I went to the doctor today regarding my knee. NOT good news.

Bone spurs, arthritis, possible tear in the meniscus, fluid, and Patellofemoral Pain Syndrome. Physical therapy begins next week and we will go from there...

Day 153

6 WEEK FITNESS ASSESSMENT.

Today wasn't as great as the previous assessment, but it was still GREAT!!! I am MORE then thrilled with what I have been able to accomplish!! During this 6 week period, I am down:

8 pounds
5% body fat
4.75 inches

That brings my grand total to:

32 pounds
10% body fat
17.75 inches

TECHNICALLY, I am down a bit more then 10% body fat because it is 5% of a smaller number!!! WOOHOO!!!

I was unable to run today...have been having a tough time dealing with some family issues and as most of you know, soccer clears my head. I went and played on Monday for a few hours and I am paying for it pretty heavily. But it was worth it.

Bench Press (1RP Max): 105 pounds (Up 10lbs)
Curls (5RP Max): 65 pounds (same)
Squats (5RP Max): 165 pounds (Up 30lbs)
Push Ups (2 Minutes): 50 (Up 7)
Sit Ups (2 Minutes): 62 (Up 8)
Bench Dips (2 Minutes): 53 (Up 8)
Pull Ups (Til you drop): 21 (Up 9)

Day 149

I am pretty confused, but still feeling really positive about all this! I have been going to the gym almost every day for 14.5 weeks. At about week 11, I finally dropped one pant size, yet I had lost so much weight! Now, here we are at the middle of 14 weeks...I am down ANOTHER size (which is great!) but I am down very little. Can anyone explain that to me?!

In 11 weeks, I dropped about 30lbs and had finally gotten down ONE size. In 3.5 weeks since, I had dropped one more size, but only about 7lbs! Huh?!

Regardless, things are moving and moving in the right direction, so I should just shut my mouth, right?!?!

Another good thing...Tony has been going about 4-5 days a week to the gym, too...he is down about 3lbs!! He is down four belt loops and one shirt size!!! So proud of him!!!

Day 130

Finally, I am feeling good. I went and played soccer last Friday night...I was faster, had so much more endurance...timing was off, but it has been about six months!

I had about 5 people actually notice my changes. I have been working out a minimum of 5 days a week, usually 6, and have had only my dear husband notice. Not this weekend! Tony bought me new clothes for Mother's Day. In my opinion they were too small...I was afraid to try them on. Who would have thought...they fit! They not only fit, they fit GREAT!! I was able to pull up those white denim capris with ease, button them without holding my breath (ha!) and there was no muffin top to be seen!! WOOHOO!!

Although last week was the first week that I stayed the same and hadn't lost anything, I anticipate this week will be the same. But the new clothes and the wonderful weekend have definitely renewed my dedication to the process...bring it on!!!

Day 108

RUN ROCKLIN 2010.

Today was a big day for me. It may not seem like much to many, but it was big for me! Every year, Rocklin has a run to benefit the Matthew Redding Foundation. He is a fallen police officer from Rocklin. I remember him well. There are only approximately 50 (actually, probably less) officers in Rocklin and he was one.

One day about two months after we moved into our new house, our neighbor came to my house crying. She claimed her husband had beat her and she wanted him arrested. I called the police. Matthew Redding was the first responding officer. He was extremely kind and arrested the husband.

A short time after, Officer Redding was hit by a drunk driver on Highway 65 at my exit, Pleasant Grove. Feel free to read more about how fantastic of an officer he was at http://mattreddingfoundation.org/about.html

I have participated in the Run Rocklin before and usually walked the 12k...it is a beautiful stroll through old Rocklin and Clover Valley. This year was the first year that I wanted to run it. So I did. I ran the ENTIRE 5k, 3.1 miles. At the gym, I run a lot...but usually it is shorter distances at a time. I do get tested on the 1.5 mile run, but we don't 'practice' that length of run. Needless to say, 3.1 is just a tad over DOUBLE that run!

I did it and I hit my goal. I wanted to finish between 30-35 minutes...I finished at 32 minutes!!! Tony was great...he got me just crossing the finish line with the clock in the picture!!! I am really proud of myself.

Day 104

6 WEEK FITNESS ASSESSMENT.

Today was an amazing day!! I was really nervous about my assessments...what if they didn't show improvement, what if I completely blow the run?! But I didn't!!!

As most of you know, I choose not to know any specific numbers. I don't care what my actual weight is, what my actual measurements are, or what my actual body fat percentage is...I own a mirror. Period.

My trainer, Jamie, is amazing. He is completely respectful of my choice and works with me to keep them quiet! I don't know how much I weigh, my measurements or my body fat percentage...but I do know how much they improved over the six weeks!!!

I am down:

16 pounds
13 total inches
5% body fat

And I took 1:20 off my 1.5 mile run!!! I also had a ton of other improvements (squating 20lbs more, etc) but those weren't nearly as important as those four numbers above!!!!

Bench Press (1RP Max): 95 pounds
Curls (5RP Max): 65 pounds
Squats (5RP Max): 135 pounds
Push Ups (2 Minutes): 43
Sit Ups (2 Minutes): 54
Bench Dips (2 Minutes): 45
Pull Ups (Til you drop): 12

Lets hope the next six weeks show me just as much of an improvement!!!

Day 91

I sat out today. The first day since I started this, I have missed a day. I went yesterday and wasn't feeling real well...took some dayquil but still wasn't right. All night last night, I had a fever...took Tylenol every time I woke up freezing, but didn't make for a good day.

Yet, somehow, I'm still really upset that I wasn't able to make it today. I know it was my body telling me to slow down, that I needed some rest, but come on! Easter weekend?!? Spring Break?! Not only will I be finding myself eating foods that I do not normally eat, but I will have to go two days without training because it is closed over the weekend! Thats life, and I know I should just say. "whatever, it's just one week" but I am addicted.

I'm down over 20lbs and over 5 inches...I NEED to relax...I NEED to let it go...

Day 88

HAMS, BICEPS, & CV ENDURANCE.

Warm up with one large lap.

Grab a weight bar with heavy weights on it, heavy dumbbells, a step, a mat, and a partner. Standing on the step with the bar, dead lifts until your partner comes back from a short lap. When partner gets back, use dumbbells for curls, set of 30 (15 each arm). Then small lap. Repeat for three full sets.

Using the bar, lighter weights, curls until partner gets back from short lap. Move to open leg dumbbell dead lifts, set of 30. Then a small lap. Repeat for three full sets.

While partner is running a short lap, with foot flat on step, back on the mat, lift other leg straight to the ceiling, alternating legs. With one dumbbell in the right hand, right leg swings back while you touch your left toe with dumbell. Run a short lap. Repeat for three full sets.

Go outside, bring with you a bungie and your partner. Partner runs a short lap while you use the bungie for full curls until they return. Switch. Second time, use the bungie for flutter curls while partner runs short lap. Switch. Third time, use bungie for hammer curls while partner runs short lap. Switch.

Grab 5lb dumbbells, one in each hand. With elbows at your side, arms at 90 degrees, run a large lap.

Day 84

Sorry it has been a while since I posted last. I have been running around with my head cut off and by the time I get the opportunity to sit down and type, I can't quite remember what I did at the gym!!

Good news, though, I am down about 20lbs, I am not 100% sure since I wasn't 'officially' recorded for the first two weeks at the gym and it appears that we have figured out our home scale is a bit off. I am somewhere between 19 and 21 lbs off...I like 21 better! On to today...

AB-O-RAMA.

Warm up with one large lap.

Starting on your knees, partner yells 'GO!' and you jump up and sprint about 20yds and jog back, repeat three times. Beginning on your stomach, partner yells "GO!" and you jump up and sprint 20yds, jog back and repeat three times. Laying on your back, feet in the direction you are going to run, partner yells "GO!" and you jump up and sprint 20yds, jog back and repeat three times.

Run a short lap.

Jog 20yds, lay down on a mat, 50 crunches and jog back...during this time, partner should be doing deck slams with medium heavy medicine ball until you get back, switch. Repeat for two sets.

'Run' on the step, same leg up (switching on the second set) while partner runs 20yds, lays down for 80 bicycle crunches (40 each leg) and jog back, switch. Repeat for two sets.

Run a short lap.

Side step, keeping one foot on the step at all times while partner runs 20yds, does 20 up/downs and jogs back. Switch and repeat for two sets.

With the medicine ball, do side wood chops until partner gets back from a run 20 yds, 30 'v' crunches (hands on the ground, to the sides, just behind you, legs out and in, feet never touching the ground) and jogs back. Switch and repeat for two sets.

Run a short lap while partner is in the low plank position, holding until partner gets back from short lap. Switch and repeat twice.

Partner is doing jack knifes (medicine ball in hands, lift ball up and down as you do a jumping jack with the legs) while the other person does 25 toe touch crunches (legs go down, and bring them up while bringing your upper body up, hand should touch opposite leg), switch and repeat for two sets.

Run a long lap.

With the medicine ball, one person is in the sit up position, the other is standing on their toes. As you sit up, throw the ball at your partner, before going down, partner tosses the ball back to you, set of 25 and switch. Repeat twice.

Day 75

UPPER BODY.

Warm up with one large lap.

Grab heavy, medium, and light dumbbells, a mat, and a gym ball. Push ups, set of 20. With heavy weights, curls, set of 15. Resting your head and shoulders on the gym ball, heavy weights, chest press, set of 20. Go straight into narrow chest press (while holding the weights, put your hands together and push up and down), set of 20. Sitting on the gym ball, lean forward and bring weights up and down, bending at elbow, set of 20. Repeat for two sets.

Run quickly a short lap.

In high plank position (push up postion with butt in the air), medium weights in hands, bring the right up while bending the elbow, then the other hand, continue for set of 20. Sit on the gym ball, medium weights, skull crushers, set of 20. Standing, arms straight up, medium weights, shoulder press, set of 10. Keeping arms up, shoulder press on the the right arm, set of 10. Shoulder press the left arm, set of 10. Repeat for two sets.

Three dumpster sprints.

Arms at your sides, bent outward with light weights, curls, set of 20. Putting arms, with light weights, out in front of you, elbows at chest height, palms in, slowly lift upward above head while turning palms outward, set of 20. Hammer curls, set of 20. Laying head and shoulders on gym ball, butterfly lifts, set of 20. Standing, arms at your sides, lift weights in front of you to chest height, bring down then lift to the sides and down, set of 20. Repeat for 2 sets.

Run one short lap.

Repeat one set of the entire workout, sets of 12.

Day 74

LOWER BODY STRENGTH.

Warm up with a large lap.

Laying on a weight bench on your stomach, knees just at the end of the bench. Your partner is your resistance. They will need to push your legs down while you fight against it both up and down. Set of 15, three full sets.

With two 40lb dumbbells on a stool (upside down), push it 20yds, then back again. Your partner will be doing calf lifts until you are done. Switch for three full sets.

With elastic bands, feet slightly apart, stand on the middle section of the band, cross the handles and pull tightly. Keeping your legs apart with tension, walk sideways, not dragging your feet but lifting each step. Go 20yds and back, repeat for two sets.

With a 20lb dumbbell, straight single leg dead lift. The dumbbell should be in the right hand, left leg stays straight and on the ground while your right foot stays straight...as you lower the weight to your left leg, your right leg goes up and back. Try to not let the right leg touch the ground unless necessary. Set of 10 on each leg. Repeat for four sets.

Dead lift squats. Start with a bar with 25lb weights on each side, set of 15. Up the weight with 5lbs on each side, set of 12. Take off the 5lb weights and add 10lb weights, set of 10.

With 20lb dumbbells in each hand, lunges, 20yds and back. Partner should be riding the bike with heavy resistance until you get back. Switch for two sets.

Wrap a harness around you, and your partner's, waists. Partner should be putting a heavy amount of resistance while you sprint to the end of 20yds and back again. Switch. Repeat for three full sets.

Day 71

TOTAL BODY.

Warm up with one large lap.

I wasn't able to do some since the run on the treadmill yesterday killed my knee! We did bear crawls, 'Turkey' lifts, straight leg crunches, curls, shoulder presses, waddle walks (with 15lb dumbbells in each hand straight up in the air, walk four laps without bringing your hands down), toe touches, squats, etc...

Day 70

CV POWER & ARMS.

Warm up with one long lap.

Get a step, set of heavy dumbbells and medium dumbbells. Start all with heavy, move down to medium dumbbells as necessary. Curls, set of 20. Standing skull crushers, one heavy weight, set of 20. Set of two suicides (go 20yds, back, go 40yds, back). Repeat for three full sets.

Dumpster sprints, set of four, back to back.

In the pushup position, arms extended, one dumbbell in your hand, keep it to your side and extend only your elbow, set of 15. Switch hands and repeat, another set of 15. Stand and do hammer curls, set of 20. Set of two suicides. Repeat for three full sets.

One long lap, timed. Mine was (eek!) 3:57.

Chair dips (on the step) as many as you can do in 30 seconds. With dumbbells, arms facing outward, curls, as many as you can do in 30 seconds. Regular curls, set of 15. Go right into single arm curls, with the other arm in a 90 degree holding weight, set of 15. Switch, and another set of 15. Repeat for three sets.

Move to the treadmill. Incline at 8.0, jog for two minutes. Move incline up to 10, jog for 2 minutes. Incline up to 12, jog for two minutes. Move incline down to 10, sprint for one minute. Incline down to 8, jog for two minutes, then sprint for one minute. Incline down to 6, jog for 2 minutes. Incline at 0, sprint for one minute, then jog for two minutes.

Day 69

PLYOMETRICS & CORE.

Warm up with a long lap.

Grab a mat, box for jumping, jump rope and a partner. While your partner is jumping rope, you lay on the mat, one leg straight out and the other bend towards your chest, neither should be touching the ground, crunches, set of 20. Switch legs and do another set of 20. Move to your side, make a triangle with the ground (arm straight, shoulders in the air, feet together on the ground), lift your hips into the air, set of 20. Switch sides and do another set of 20. Switch with your partner and repeat for three full sets.

One person is doing karaokes there and back 40yds (running sideways while you criss cross your feet), twice...the other person is doing up downs (hands on the box, jump backwards, then back towards the box, release hands) then jumping onto it until partner is done with their karaokes. Set of 3.

One partner jumps onto the box in a side position, set of 10. Repeat with the other side, set of 10. While partner is doing that, the other is to be in the low plank position (elbows down, pushup position, butt slightly in the air, thumbs should be right at your nose) and holding until done. Set of 2.

With one leg on the box, the other on the ground, jump up for the ceiling and land, set of 10. Switch legs and do another set of 10. Partner is in high plank position, with one leg towards the ceiling, bring that leg in towards your chest and back out again, switching legs when partner switches sides. Repeat for three full sets.

Grab two air discs and a 15lb medicine ball. One partner does the ab chop (legs and arms straight, extend legs and arms out as far as you can without touching the ground and bring them back together) while the other stands on the discs and does deck slams, set of 20. Repeat for 2 full sets.

On the air discs with the 15lb medicine ball, go side to side (up above your head on one side, bring down in front of you and end up at your hip on the other side). Partner does crunches, set of 30. Repeat for 2 sets.

You and your partner, with the medicine ball, stand about 10 feet apart. Throwing the ball from behind your head, as hard as you can, one bounce to your partner, once ball is released, do an up down on the ground, both should finish a set of 20 up downs. Repeat for two sets.

In squat position, hands touching the ground, jump in the air and back down, set of 20. Partner should be doing toe touches on the ball until squat jumps are done. Switch. Two full sets.

Day 68

PUSHING MUSCLES.

With the weight bar on your shoulders, go 40yds, lunges, twice. With the gym ball, skull crushers with 20lb dumbbells, set of 20. One dumpster sprint. Holding in each hand, 20lb dumbbells, squats, set of 20. Repeat all for three sets.

With 40-50lbs on an upside down stool, push 40yds on the ground, twice. With 15lb dumbbells, shoulder press, set of 20. With 40lb dumbbell, power squats (in squat position, arms straight, holding dumbbell in hand between legs, squat). One dumpster sprint. Repeat for three full sets.

With 20lb dumbbells, sitting on a leaned back bench, mid-shoulder press, set of 20. Bear crawls for 40yds, twice. 30 push ups. One dumpster sprint. Repeat for three full sets.

Get a mat and two 8lb dumbbells. Start on the mat, with arms fairly close together and at about your lower chest height, pushups, set of 30. Stand with dumbbells arms straight out in front of you, up and down, set of 15. Arms straight out to your side, move up and down, set of 15. Drop dumbbells, arms still straight out to your side, pump your fists and keep them up for 1 minute. Repeat for two full sets.

Day 67

PULLING MUSCLES.

Warm up on the bike for 10 minutes.

With the bar with 10lb weights, bend at the waist and lift, set of 10. Hands out wide, fingers facing away from you, push ups. Alternate, back and forth for 10 minutes, regardless of how many sets you do.

Pull ups. Set of 10, rest and repeat for 10 minutes.

With a bar with 45lb weights, sit on your knees. Roll the bar as far out as you can reach, practically falling down, then roll it back. Should feel in your abs. Run butt kickers, set of 2. Repeat for 10 minutes.

Seated curls, set of 10, 20lb dumbbells in each hand. Crunches, set of 20. Repeat for 10 minutes.

Butterfly lifts, with 20lb dumbbells, set of 10. Toe touch crunches, set of 20. Repeat for 10 minutes.

Day 65

I went on my own today. Tony and I are going on a date night tonight and I know that I will be eating more then my allowed 1200 calories for the day...

Eliptical for 5 minutes.

Eliptical as fast as you can for 30 seconds, rest for 30 seconds, repeat for 8 sets.

Deck slams with 15lb medicine ball, set of 30. Dumbbell woodchops (legs bent, weight in hands, arms straight, bring the weight to your eye level then back down between your legs), set of 20. Up downs (in standing position, put hands on the ground, feet jump back to a pushup position, then jump back towards arms, stand again), set of 30. Repeat for three full sets.

Eliptical for 5 minutes, incline at 12, resistance at 13.

Full sit ups, set of 30. Leg lifts, set of 20.

That is all I got done in the hour that we were there. I spent the morning fixing our uniform order for softball, then went to softball practice...got to the gym just before 1pm and it closed at 2pm!

Day 64

CORE CUTTER.

Warm up with two large laps.

Get a mat. Full sit ups, set of 30. With legs just hovering above the ground, full sit ups, set of 20. One leg straight out above the ground, the other bed above the ground, crunches, set of 15 then switch legs, another set of 15. Bicycle crunches for 30 seconds. One leg straight out and against the ground, the other leg bent...doing a crunch, bring your left elbow to the right leg (bent), set of 20 and switch legs, another set of 20. Leg lifts, set of 20. Go straight into leg 'flutters' for 30 seconds (legs about six inches above ground, head and shoulders off the ground and kick). Turn to your side, legs straight and together, arm extended (you look like a triangle with the ground) and hold for 30 seconds, switch sides. Repeat for one more set.

Run a short lap, rest one minute and repeat so you get four short laps.

Grab a gym ball. Start with the ball at your mid to lower back, legs at 90 degrees and do full sit ups, set of 30. Lay all the way back, back should be arched around the ball, legs 90 degrees and abs flat as a table, crunches, set of 20. The next crunches are done with your legs bent, then bring your body to your legs as you bring your legs to your body, set of 30. Legs extended off the ground, bring your legs to your body as your bring your body towards your legs, set of 20. Do 15 more again, but this time passing the ball between your feet and your hands (holding ball between your ankles.) Put ball under your stomach, using your hands to get into a pushup position with feet still on the ball, lift your butt in the air a tad (or your back will hurt) and hold for 30 seconds. Repeat for one more full set, except the very last exercise, you are going to be in the pushup position and you will be rolling the ball inward with your feet, as many as you can do in 30 seconds.

End with one long lap.

Day 63

TOTAL BODY STRENGTH.

Warm up with one long lap.

Grab medium dumbbells. With dumbbells in hand, lunge across the room. When you are in the down position, do a curl, all the way to the end. On the way back, keep your arms and dumbbells up. As you step up, push up the dumbbells...bring them down as you lunge down. Set of two.

Get heavy dumbbells, a mat, and two stools. Using the mat and the stools (one for each hand), do pushups, set of 10. Using the heavy dumbbells, bend at the waist and do butterflies, set of 10. Move right into curls, set of 10. Go through these for 3 sets.

Dead lift squats. Place on medium weights and do two sets of 10. Add a small amount of weight and do reverse pressure dead lift squats...as you slowly go down, count to four and push up fast. One set of 10.

With a step and a bar with medium weights, place bar as if you were going to do a squat and step one foot on the step. Bring the other leg up and kick. Continue for a set of 15, then switch legs. With two heavy dumbbells, legs apart, squat, reaching for the ground, set of 15. Three sets of all.

Chest press with medium weight. Two sets of 10. On the third set, reverse pressure...add a bit of weight, lower to a count of four and push up quickly. Set of 10.

Repeat from the beginning, and grab medium dumbbells. With dumbbells in hand, lunge across the room. When you are in the down position, do a curl, all the way to the end. On the way back, keep your arms and dumbbells up. As you step up, push up the dumbbells...bring them down as you lunge down. Set of two.

Day 62

Today was assessments. They weren't too bad, but they were definitely a rude awakening for me. I had to get my weight taken, measurements done, and my body fat taken. I asked not to learn any of these numbers. I know, I'm a chicken. But I figure it isn't the numbers that matter as it is how I feel and how I feel about how I look...right? Or am I fooling myself?!

My starting points are:

Bench Press (1RP Max): 85 pounds
Curls (5RP Max): 55 pounds
Squats (5RP Max): 115 pounds
Push Ups (2 Minutes): 36
Sit Ups (2 Minutes): 40
Bench Dips (2 Minutes): 41
Pull Ups (Til you drop): 5
My 1.5 mile run time: 15:41

Day 61

LOWER BODY.

It was raining so we had to warm up inside.

Warm up with two sets of high knees (there and back, approximately 40 yds, was one). Went straight into squats, set of 30 and holding at 15 and 30 for 20 seconds each. Two sets of butt kickers and back to a set of squats. Two sets of side steps, then into a set of 30 lunges. Two sets of normal jogging, then one more set of lunges.

With a partner, one rides the stationary bike until the other partner is done. On the bike, must be standing the entire time, NO SITTING. When done, grab medium dumbbells, place them on your shoulder and do one set of 20 squats. Place them on your shoulders, keeping one foot on the step, bring your other leg up to a high knee and back down into a squat, set of 15. Switch legs and do it again. Grab one heavy dumbbell, squat position, feet facing outward, dumbbell in the middle between legs and squat, set of 15. Switch back to the bike and repeat...doing this whole set of exercises, twice.

After you are done with the bike, partner goes to bike and you do the exercises. With medium dumbbells, set of 30 stationary lunges. Place dumbbells on your shoulders, with one leg on the step while step is at your side, bring the other leg up for high knees then back down to a squat, set of 15 then switch legs and repeat for one set of 15. One set of 15 luggage lifts (medium dumbbells at your side, squat to reach them and pick them up, then squat to put them down, that is one). Switch and go back to the bike so you both get in 2 full sets.

With your partners, mats facing eachother with the step in between you. One foot on the top of the stop, the other leg straight up in the air. Lift your hips for a set of 30, holding at the 10's for 15 seconds. Switch feet and repeat. Then place both feet on the step and repeat. Do these for two full sets.

Lay on your side. Short, quick leg lifts for 30 seconds. Move straight into small circles for 30 seconds. Then straight into more lifts (lift your leg up and back) for 30 seconds. Repeat all these on the other leg.

Day 60

UPPER BODY.

I have yet to see any difference between Upper Body, Upper Body Endurance, and Upper Body Strength. Just sayin'.

Warm up with one long run (about half mile). Grab a mat, gym ball, a set of heavy dumbbells and medium dumbbells, and a step. Start with the heavy and as things get harder, move to the medium.

With head and neck supported by gym ball, body out like a table, do 20 chest press with dumbbells. Same position on the ball, with dumbbells, put hands together and lift up and down, set of 20. Stand up and do shoulder lifts, set of 20. Do three full sets.

Run one short lap, about a quarter mile.

With head and neck supported by gym ball, body out like a table, do 20 butterfly lifts with the dumbbells. Do 30 push ups. While standing, do 30 curls (15 each arm) with the dumbbells. One the step, do 30 dips. Do two full sets.

Three dumpster runs (jog about 50 yards, sprint back).

With an elastic band, wrap around a pole if alone. With the band 3/4 of the way extended, palms facing in, pull back and forth, slowly. Do for 30 seconds. Switch to palms up, pull back and forth, slowly, for 30 seconds. Place the band at face level and do curls, again, for 30 seconds. Then in that curled position, hold for 30 seconds, elbows high. With band still high, palms down, keep your arms at shoulder height and pull back and forth for 30 seconds. Continue for two sets.

Day 59

I went to the gym today because I felt guilty for skipping two days. I did all kinds of things. I tried to do the 9 minute workout that I do with my trainer on the treadmill, but couldn't so I did my version...incline at 6.0, speed 6.0 for one minute, then jog for 30 seconds, then bump up the incline to 8.0 and speed back to 6.0, repeating off and on for nine minutes.

I then did the knee exercises that Jaime told me to do...which for my bad knees was really hard. There were two exercises, I did three sets of 15 of each.

I then went and did three suicides, used the step and did runs, used the box and did jumps, crunches, used the elastic bands for a bit, free weights for a bit, medicine ball...

Thats about it.

Day 57

LEGS & CARDIO.

It was raining so no long run warm up. Instead, kick our ass on the treadmill for nine minutes.

Hop on the treadmill at speed of 6.0 for one minute. Then turn your incline to 6.0 for one minute. Bump up your speed at least one full MPH for 1:30 minutes. Bump up your incline to 7.0 for 1:30 minutes. Push speed up one full MPH for 1:30 minutes. Lower the incline to no incline and bump your speed for 1:30 minutes. Bump your speed one full MPH for one minute. Finish with a full sprint for the last one minute.

With a 40lb weight, push across the ground as fast as you can for 30 seconds. Rest for 15 seconds. Repeat this five times.

Move over to run suicides for 30 seconds. Even if not finished with your suicide or in the middle, stop and rest for 15 seconds. Continue for 30 seconds. Repeat five times.

Move to the steps. Line up steps, ten in a row, two rows right next to eachother. Start with high knees jumping over each step. Continue for 30 seconds, stop in place and continue after a 15 second rest. Repeat five times.

Go back to pushing 40lbs for 30 seconds across the ground, resting for 15 seconds and repeating five times.

Sprints. Sprint about 40 yards, jog backwards back to the starting point. Continue for 30 seconds. Rest for 15 seconds. Repeat five times.

At the steps, run on them with your right leg down the first row, left leg down the second row. Continue for 30 seconds, resting for 15 seconds, continue for five sets.

Strap to your ankles, resistance bands. In the squat position, side step back and forth, never losing resistance in the band. Go about 40 yards, turn around and come back once. Squat 20 times, holding in position for 30 seconds, then ten more, then hold again for 30 seconds. Then side step back and forth again, two trips. Repeat squats.

Grab 15lb dumbbells and put them in each hand, lunge forward and back for 30 seconds, break for 15 seconds. Continue for five sets. With one in dumbbell in your right hand, bend down to touch your left toe. As you are bending, you are lifting your right leg straight behind you. Three sets of 15 for each hand.

Grab a mat and a gym ball (I couldn't do this with a gym ball so I subsituted a step for my knee). Place your left foot on the ball, right foot in the air and lift your butt to the air for 20, holding for 20 seconds. Switch legs and repeat. Three sets of each.

Day 56

Fit 50 & ABS.

I am giving up on saying "just when I thought it couldn't get worse." Every day it DOES get worse!!! Jaime gave me 10 exercises that I had to do one set of 50 EACH. I was being timed!!! OMG. Needless to say, my time was not good (23.06) but it did look comparable to the other people's first time. Most that had done this for a while were closer to the 12-15 minute range!!!

Warm up with one long lap.

Do one set of 50 of each, without stopping, trying to time yourself:

1. Jump squats. Squat, touch the ground, and on your way up, jump with arms to the ceiling.
2. Single leg lunges in place. Alternating feet, each foot should be done 25 times.
3. In the pushup position, weights in each hand, lift one arm at a time. Each arm should be done 25 times.
4. Shoulder press. Arms straight into the air, bend at the elbow, then back up again.
5. Up/downs. In standing position, place your hands to the ground, jump backwards, then back forwards, then stand again. That is one.
6. Weights in hand, in squat position, arms straight down. As you come up, bend your elbows and bring weights to your chest. As you squat again, extend your arms.
7. "Wood Chops". Legs apart just past your shoulders, one dumbbell in hand, swing with arms straing, going to higher then your eyes, bending the legs as necessary to go as far between them as you can.
8. Normal pushups.
9. Weights in hand, arms straight in the air, and as you squat, bring your weights to ear level. As you stand back up, put your arms straight up.
10. Laying on the ground, weights in hand, lift your butt and do one arm chest press, alternating arms. Each set should have each arm doing 25.

Take a rest for 1 minute. Repeat.

When you are done with your second set, run one more long lap and do 25 leg lifts, hands under your butt.

Day 55

CV POWER.

Oh. My. God. That is all that I have to say. I have never worked out so hard in my entire life. I couldn't do it all. I did what I could, but I couldn't do it all.

Warm up with a long lap.

Get a medicine ball, two mats, step, and a partner. One partner does jumping jacks until the other is done with bear crawls, there and back, twice. Switch. Do three sets.

While holding the medicine ball, keeping arms straight, swing it while squating. Swing no hiring then the eyes and as far between the legs as you can, set of 40. Partner is doing "Runs" on the step until your set of 40 is done. Using only your right foot to lift, bring your left foot up, and bring down the right then the left. Switch. Do two sets.

One person runs "karaoke's" (while sideways, run while crossing your legs and torso), there and back, twice. While you wait for your partner to finish, holding the medicine ball at your chest, squat. As you straighten your legs, throw the medicine ball in the air and catch it, keep doing this until partner is done with karaoke's. Switch. Two sets.

Get about 6-8 feet apart, with the medicine ball at your chest, "push" throw it to your partner. Person without the ball, drops to the ground and jumps back up. Repeat so each partner drops 10 times. Three sets.

Same distance apart, using only your right hand, throw the ball to your partner. Again person without the ball drops. Switch hands. One minute continueous.

Take a 35lb weight flat on the ground. Pushing it on the ground, run it as fast as you can, there and back twice. Partner is doing one single dumpster run (jog downhill, sprint uphill). Switch. Two sets.

Sprint 40 feet, there and back as many times as you can in 20 seconds. Repeat SIX times.

Move to a treadmill. At an incline of 10, spring for one minute as fast as you can, no less then 6.0. Rest (walk) for 30 seconds. Repeat for one minute, pushing up the speed, no less then 6.5. Rest (walk) for 30 seconds. Repeat for 40 seconds, up the speed again, no less then 7.0.

Day 54

UPPER BODY WORKOUT.

Why this is named anything other then last weeks class (Upper Body Endurance) is BEYOND me. I think that my arms are shaking and more sore from this class!!

Warm up with one long run, which I found out today is a half mile. Apparently the short run is only one quarter mile.

Had a partner, grabbed a bar (yes, the chest press free weights bar. We had 5lbs on each side, I think that made the total weight at 20lbs. Who knows! Anywhoo...3 sets of 10 curls. If the first set was 'easy' (meaning that if I didn't need the support of my partner) then we were to add weight. Awesome. Ended up doing a fourth because we 'looked like we needed something to do'...so I learned NEVER MAKE EYE CONTACT WITH TRAINER.

One set of 30 pushups, holding for a ten count at every 10.

Move to the gym ball. Same bar. No weights on it, just bar. "Skull Crusher's" again except with the bar and not dumbbells. Lay on gym ball where it is only supporting your head and neck, partly shoulders. Keep your body straight like a table, hold the bar in your hands about your head and only lift and drop them at the elbow. 3 sets of 12.

One set of 30 pushups, holding only at the 30 for a ten count.

Pull up bar. It was a bit easier then 'normal' pull ups. These bars are only about 3 feet off the ground. Lay as if you are in a reverse push up position. 3 sets of 10. I could barely do five!! Your partner is there to support your back if you need help. I needed help...lots of help!!!

One set of 30 pushups, holding for a ten count at every 10.

Grabbed 15lb dumbbells, holding above your head, shoulder lifts. 3 sets of 10...if easy, go up in weight EVERY set. DAMN IT!!! My partner made eye contact with trainer and we were on to a fourth set.

One set of straight pushups, 30.

Took a 25lb dumbbell, one knee and one hand on bench, lift your arm upwards as high as you can. Yet again, 4 sets of 10, instead of the 3 that were asked of us. Grrr.

Moved over to the bench press. 3 sets of 10. We had 10lbs on each side.

Then came the nasty part. Grabbed a step and two 15lb dumbbells. With a dumbbell in each hand, curl just the right arm 7 times, then just the left 7 times, then both together 7 times. Move straight into a shoulder lift. While lifting just the right arm 7 times, the left is bent in the air holding...switch to the left arm 7 times, then both together 7 times. Using the step, bar dips, set of 21. Then into pushups...regular push ups 7 times, hands facing outward and spread out 7 times, and hands close together elbows facing your waist 7 times. Do all of this THREE times.

Done. I will have you know, it was hard to drive home and hard to type this in!!!!!

Day 53

ECCENTRIC LOWER BODY & ABS.

Either the classes are getting easier, or I truly am getting used to them!! Either way, THANK GOODNESS!!! I went to the 3pm class again...I think I will continue to go to this class every day. I like it.

Warmed up with a long run, around three buildings.

3 sets of 20 crunches. While my partner does crunches, I have 3 sets of semi-straight leg 'dips.' Holding the bar with 30lbs on it, back straight, bend over as far to the ground as you can without bending the legs any more. Bring it back up, that is one. Switch after each set.

Single leg squats. With one leg out squat and hover as slowly and as long as you can until you come to a complete sit onto a bench. Lift yourself up on that same leg, that is one. 3 sets of ten on each leg.

With your partner, lay on your stomach. Bending at the knee, your partner will be trying to push your feet to the ground, you try to resist. 3 sets of 20. Switching between partners each set.

Each partner gets a mat, facing eachother in the situp position. 12lb medicine ball passed between the two of you, doing situps. 2 sets of 50, doing 25 without the medicine ball, 25 with the medicine ball.

Freeweight squats. 3 sets of 20. 30lbs on the bar. The first ten are done slow...the last ten are fairly quick.

Abs. 50 crunches. Then you put your feet in the air, using your right arm, touch your left toe and so on...set of 50. Finish two complete sets.

You are in the pushup position, but with your hands on top of a gym ball, not the ground!! SOOOOO hard!!! Hold for 45 seconds. While doing that, partner is leaning against the wall, seating position, also holding 45 seconds. Switch. 3 sets.

Day 50

BODYWEIGHT WORKOUT.

Wow. Just when I thought it couldn't get any harder. Given, today was probably so hard because it was the fourth day in a row that I had gone, but still. I took the 3pm class today...Hailee was in school so it was the time that worked best for me.

We started with a warm up of a long run, around three buildings. I can't quite remember what we did in what order, but here is a list of what I CAN remember...

3 sets of 20, squats...while my partner did those, I had to run suicides until she was done then we switched.

3 sets of 20 toe taps on a step...while my partner did those, I had to do jumping jacks until she wsa done, switch.

3 sets of 20 squats while jumping onto the step, step in between my legs. While my partner did that, I had to do 20 push ups, switch.

3 sets of 1 lap of walking lunges, doubling up on the 'bounce' at each lunge. While my partner did those, I had to do a dumpster run, switch.

Then we had 30 seconds of side lunges, while my partner had to do 'skates'. Switch for three sets.

Warm down was another large lap around three buildings. Thank goodness it is over until Monday...

Day 49

PLYOMETRICS & CORE.

I am proud of myself for going three days in a row. I didn't do that when I belong to Cal Fit!! Today's class was a bit easier then the last two, but still difficult. I took the 10:20am class.

We warmed up with a long run around three buildings. Got inside and we had to run around the room. The first few laps were one quarter jog, one quarter heal touches (to your butt), one quarter jog, then lastly one quarter high knees. When those were done, we did a couple laps with our legs bent going to one side, then we switched. Then we did two laps of what they called "karaoke's". Legs cross as you jog.

That is when it went downhill. Abs, abs, and more abs. 30 with our legs in the air, trying to touch our toes, moved to one leg out above ground and one leg bent. Switch legs. 20 of those. Then hands under our butts, leg lifts, holding at every 10, doing 30. Then we moved to our sides and had to lift our hips up and down, again holding at every 10, doing 30.

Bring out the boxes. We had partners this time. While one jumped onto the box, 20 times, the other had to jog to one end of the room, sprint back. Three sets.

Then we jumped sideways onto the box, ten each side. While we did that, our partners had to do sit ups, elbows to knee, until we were done. Three sets.

Then there were these air filled 'discs' that we had for each foot that we had to stand on, all while we were bouncing a medicine ball 50 times. While one did that, the other had to do straight sit ups until we were done. Three sets and we were done.

My appointment was finally made. Don't know how I feel about that. Jaime will take my weight and measurements. My appointment is Monday at 2:45pm.

Day 48

UPPER BODY ENDURANCE.

Day two at Fitness MD was called Upper Body Endurance and that is exactly what that was. Lots of running, lots of upper body exercises. I took the 3pm class.

Warm up was one long lap, which is the lap around all three buildings. I used 10lb dumbells. Then it was consistant curls, shoulder presses, and combos of the two. 30 of each, over and over. Then more running.

Dumpster runs, two. Then it was Pub crawls. Ouch.

Off of the step, we had dips...where we have our body out in front of us, my arms behind me on the edge of hte step and we dip...30+ times.

More running.

Day 47

FANTASTIC FOUR.

That is what my first day at Fitness MD was called. Hell is what I would call it. I joined the gym yesterday and today was my first day. 30 minutes into my 1 hour and 15 minute workout, my legs felt like jell-o. I took the 10:20am class.

I had to jog down a hill, then sprint back up the hill. Four times. That was my warm up.

I then was give four exercises to do four sets of 10 each. The first was with 15lb dumbells at my shoulders, do lunges. The second was to lift 10lb dumbells up and down about my head and back to my shoulders. The third was for me to lay my head and shoulders on a gym ball, keeping my body straight like a table, then do a bench press with the 10 pounders. I don't remember my fourth exercise.

I then had to run two laps around the building.

Four more exercise, four times 10 again. I did what is called "luggage lifts"...squat, pick up 15lbs, then squat, and put them back down. Then I had to lean back a bit, using the 10 pounders, hands together, and lift upward. Then I had to use the gym ball again...once to do extended arm things with 15lbs, then to do what is called "skull crushers" where I bend only at the elbow.

I then had to jog down the hill, sprint back, twice. AND jog twice more around the building.

Ouch. I am already a tad sore. One of the trainers told me that I had to come back tomorrow...WTF?!?!