Friday, December 23, 2011
Day 722
SURGEON APPOINTMENT.
My surgeon is out of town on vacation until God knows when...so I saw his physican assistant who sent me to an MRI. Went back to the PA and he tells me my leg is completely healthy. I KNOW that can not be right. I bought a brace and can barely function in the gym without it. Still have severe pain when starting a sprint and after a small few box jumps...made an appointment with MY doctor when he returns from vacation...ugh.
Friday, December 2, 2011
Day 701
SOCCER.
Here we go again. Was playing indoor soccer tonight and I'm pretty sure that I have blown out my right knee...completely. Called my surgeon...wish me luck...
Sunday, August 28, 2011
Day 605
FORT BRAGG SOCCER TOURNAMENT.
This was my first true test on the knee. We ended up playing five competitive soccer games (two games yesterday, three today) and got second place over all! Not too shabby for a bunch of "old moms!"
The knee did well. It held up great yesterday, I even scored a great goal with that left leg!!! Today, though, it was quite tired and sore...even a bit swollen. I played only when necessary. But, hey, I didn't think I had a chance in hell in playing!!!!
Saturday, August 6, 2011
Day 583
SOCCER FOR THE CURE.
Today was an awesome event that I was lucky enough to participate in, Soccer For The Cure. For more information, click here! I played all morning, taking breaks here and there...it swelled a bit once I stopped, but all in all, it felt great!!! There wasn't any contact, it was a 'fun' game, so it was a perfect time to test it out. Only 4 weeks and one day out of surgery!!!
Wednesday, July 20, 2011
Day 566
PROGRESS!
Got to try out playing a little soccer today!! Played kick back with my trainer...then took some TERRIBLY placed shots on goal...leg felt great!! And only 2.5 weeks out of surgery!!
Got to try out playing a little soccer today!! Played kick back with my trainer...then took some TERRIBLY placed shots on goal...leg felt great!! And only 2.5 weeks out of surgery!!
Monday, July 11, 2011
Day 557
Saturday, July 9, 2011
Day 555
Friday, July 8, 2011
Day 554
KNEE SURGERY.
Today was THE day!! As most of you know, I have bad knees. Soccer is my love, but as far as my knees are concerned, was my major downfall. It started when I was 14 years old. I was running down the left side of the field, ready to receive a cross and just fell. No one touched me, no pot hole was seen, and (it was video taped), no hyperextention. Until this point, I had had NO knee issues whatsoever...not even a sprain. I went to a doctor, then another doctor and ended up having reconstructive knee surgery on my left knee a month or so after my 15th birthday. Again, I was doing great...back to playing competitive soccer in 4 months, 2 weeks.
Until about 10 years ago. I took a hit in indoor from a fairly large man and immediately went down. It resulted in another surgery. I went in anticipating reconstruction, but the ACL was only damaged about 5-7% so they fixed cartilage and such...yay! Only Arthoscopic!! But...shortly thereafter, I noticed I limped, ALOT, on my left leg again.
Since that moment, my limping had gotten severe. My mobility slowly disappeared. I could no longer straighten my leg all the way, nor bend it more then MAYBE 90 degrees. Again, doctor after doctor (since our insurance wouldnt' let me see mine) told me I just needed to fully replace the left knee. I was 31. I refused to take that as an answer and just kept searching for a doctor...I found one! After this doc saw my MRI, he immediately booked me for surgery...ARTHOSCOPIC!! No knee replacement for me!! And today was the big day...
Today was THE day!! As most of you know, I have bad knees. Soccer is my love, but as far as my knees are concerned, was my major downfall. It started when I was 14 years old. I was running down the left side of the field, ready to receive a cross and just fell. No one touched me, no pot hole was seen, and (it was video taped), no hyperextention. Until this point, I had had NO knee issues whatsoever...not even a sprain. I went to a doctor, then another doctor and ended up having reconstructive knee surgery on my left knee a month or so after my 15th birthday. Again, I was doing great...back to playing competitive soccer in 4 months, 2 weeks.
Until about 10 years ago. I took a hit in indoor from a fairly large man and immediately went down. It resulted in another surgery. I went in anticipating reconstruction, but the ACL was only damaged about 5-7% so they fixed cartilage and such...yay! Only Arthoscopic!! But...shortly thereafter, I noticed I limped, ALOT, on my left leg again.
Since that moment, my limping had gotten severe. My mobility slowly disappeared. I could no longer straighten my leg all the way, nor bend it more then MAYBE 90 degrees. Again, doctor after doctor (since our insurance wouldnt' let me see mine) told me I just needed to fully replace the left knee. I was 31. I refused to take that as an answer and just kept searching for a doctor...I found one! After this doc saw my MRI, he immediately booked me for surgery...ARTHOSCOPIC!! No knee replacement for me!! And today was the big day...
Anxiously awaiting in the lobby!!
Again...only anxiously awaiting in the hospital bed!! I HATE IV's in my hand...I have yet to have one that doesn't hurt...ugh
This is the wonderful artwork I came home to after surgery...my amazing friend, Jayme, had the girls draw pictures for me!!
How I am spending my day...when I'm not doing physical therapy that is...
Saturday, June 25, 2011
Day 541
FITNESS ASSESSMENTS.
5 pounds
1.1% body fat
3.5 inches
I am pretty happy with these results! After my last assessment that I listed on here (not sure why I didn't pose the one from six weeks ago...probably because I was not happy about them), I am doing well! I originally hit my 17.1% body fat goal, which was reached by working out 4 hours a day, 7 days a week for that Biggest Loser challenge. When I cut that back to 2 hours a day, 5-6 days a week and bumped up my caloric intake, I immediately gained 10 pounds, 4 inches, and 2.2% body fat (ugh).
I am now losing at a rate that I can maintain, both physically and mentally. I can enjoy being at a BBQ with friends, have a couple drinks on occasion and still keep my eye on the prize!! Now...progress will be, as it should be, slow and steady!!
5 pounds
1.1% body fat
3.5 inches
I am pretty happy with these results! After my last assessment that I listed on here (not sure why I didn't pose the one from six weeks ago...probably because I was not happy about them), I am doing well! I originally hit my 17.1% body fat goal, which was reached by working out 4 hours a day, 7 days a week for that Biggest Loser challenge. When I cut that back to 2 hours a day, 5-6 days a week and bumped up my caloric intake, I immediately gained 10 pounds, 4 inches, and 2.2% body fat (ugh).
I am now losing at a rate that I can maintain, both physically and mentally. I can enjoy being at a BBQ with friends, have a couple drinks on occasion and still keep my eye on the prize!! Now...progress will be, as it should be, slow and steady!!
Thursday, June 23, 2011
Day 539
AB BLASTER.
Hop on a treadmill. Incline up to 12, speed no less then 5.0 (I was able to do 5.5) for one minute. Hop off, in high plank position, stationary spiderman, set of 12 with your left leg, and 12 with your right leg. Repeat both for three full sets.
On your mat, on your back, cross crunches...20 on your left, 20 on your right. Full sit ups, set of 20. Repeat for three full sets.
Hop on treadmill, incline at zero, speed no less then 9.0 (I did 9.5), sprint for 1 minute. Go to the mat, V/N's, set of 20 then hold that last one as far stretched as you can for 30 seconds. Repeat for three full sets.
On the treadmill, up the speed, I only up'd it to 9.7 then ended up lowering it to 9.6, sprint for one minute. On your back on the mat, low plank for one minute. Repeat for three full sets.
Set of 5 leg lifts, on the 5th hold for 15 seconds, another set of 5, another hold for 15 seconds, then another 5 and a hold for 15 seconds. Scissors, set of 30 with the first 10 being extremely slow, the last 20 being quick. Repeat for three full sets.
On your left side ONLY, legs off the ground, side crunch, set of 15. Still on left side, side plank, hip raises, set of 15 then hold for 15 seconds. Repeat on left side, but with sets of 10 and hold for 10 seconds. Then repeat once more for a set of 5 and hold for 5 seconds. Repeat with the right side.
Prior to the workout, I did 45 minutes on the eliptical.
Hop on a treadmill. Incline up to 12, speed no less then 5.0 (I was able to do 5.5) for one minute. Hop off, in high plank position, stationary spiderman, set of 12 with your left leg, and 12 with your right leg. Repeat both for three full sets.
On your mat, on your back, cross crunches...20 on your left, 20 on your right. Full sit ups, set of 20. Repeat for three full sets.
Hop on treadmill, incline at zero, speed no less then 9.0 (I did 9.5), sprint for 1 minute. Go to the mat, V/N's, set of 20 then hold that last one as far stretched as you can for 30 seconds. Repeat for three full sets.
On the treadmill, up the speed, I only up'd it to 9.7 then ended up lowering it to 9.6, sprint for one minute. On your back on the mat, low plank for one minute. Repeat for three full sets.
Set of 5 leg lifts, on the 5th hold for 15 seconds, another set of 5, another hold for 15 seconds, then another 5 and a hold for 15 seconds. Scissors, set of 30 with the first 10 being extremely slow, the last 20 being quick. Repeat for three full sets.
On your left side ONLY, legs off the ground, side crunch, set of 15. Still on left side, side plank, hip raises, set of 15 then hold for 15 seconds. Repeat on left side, but with sets of 10 and hold for 10 seconds. Then repeat once more for a set of 5 and hold for 5 seconds. Repeat with the right side.
Prior to the workout, I did 45 minutes on the eliptical.
Saturday, June 4, 2011
Day 520
WEIGHT TRAINING.
20 yards and back, high knees, twice. 20 yards and back, butt kickers, twice. 20 yards and back, forward bear crawls. 20 yards and back, backward bear crawls.
Bent over rows with the bar, set of 12. I used a 45lb bar with 25lb plates. 20 push ups. Repeat for four full sets.
Grab medium dumbells (I used 20lb'ers), alternating curls, set of 20. With two resistance bands hanging off a pull up bar, place feet inside the handles, get in high plank position and pump feet for a count of 50. Repeat for four full sets.
Military press with the bar (again, I used the 45lb bar with 25lb plates)...if this is HEAVY, do only six...or lower the weight so it is heav(ier) for you and do a set of 10. Bear crawls about 15 yards and back, with weights (I used 20lb'ers). Repeat for three full sets.
Barrel rolls...run 10 feet, barrel roll to the right, run 10 feet, barrel roll to your left, etc...4 one direction, 4 back. With 20lb dumbells, Renegade rows, set of 30. Repeat for two full sets.
With a bar, (I used the 25lb bar), standing upright, palms in, grab the bar, keeping arms straight, swing down with to the left, then center, then down to the right. Set of 20. One set.
Holding same bar, same way, lift straight up until both arms are straight, as if you are trying to hit the ceiling. Set of 15, three sets.
Pull ups. Sets of 5, use help with a resistance band at your feet or with a partner. Three full sets.
Afterward, ran a quick 1.5 miles.
20 yards and back, high knees, twice. 20 yards and back, butt kickers, twice. 20 yards and back, forward bear crawls. 20 yards and back, backward bear crawls.
Bent over rows with the bar, set of 12. I used a 45lb bar with 25lb plates. 20 push ups. Repeat for four full sets.
Grab medium dumbells (I used 20lb'ers), alternating curls, set of 20. With two resistance bands hanging off a pull up bar, place feet inside the handles, get in high plank position and pump feet for a count of 50. Repeat for four full sets.
Military press with the bar (again, I used the 45lb bar with 25lb plates)...if this is HEAVY, do only six...or lower the weight so it is heav(ier) for you and do a set of 10. Bear crawls about 15 yards and back, with weights (I used 20lb'ers). Repeat for three full sets.
Barrel rolls...run 10 feet, barrel roll to the right, run 10 feet, barrel roll to your left, etc...4 one direction, 4 back. With 20lb dumbells, Renegade rows, set of 30. Repeat for two full sets.
With a bar, (I used the 25lb bar), standing upright, palms in, grab the bar, keeping arms straight, swing down with to the left, then center, then down to the right. Set of 20. One set.
Holding same bar, same way, lift straight up until both arms are straight, as if you are trying to hit the ceiling. Set of 15, three sets.
Pull ups. Sets of 5, use help with a resistance band at your feet or with a partner. Three full sets.
Afterward, ran a quick 1.5 miles.
Monday, April 18, 2011
Day 473
UPPER BODY STRENGTH.
Warm up with 5 minutes on the stationary bike.
Grab a partner. Curl bar with medium to heavy weights (with a 25lb curl bar, I used one 10lb plate on each side), set of 15, switch. Repeat so you both complete 4 full sets.
With your partner, grab a set of heavy dumbells (I used 35lb'ers). Partner A, set of 10 on each arm, bent over rows. Partner B, set of 20, jack knives. Switch and repeat for four full sets.
Incline chest press, spot eachother. Start with medium weights, going up each set, set of 10, then two sets of 8, then a set of 6. We started with 25lb dumbells, went all the way to 40lbs.
Partner A uses a resistance band, shoulder press with the resistance being on the way down, set of 15. Partner B does 15 wide pushups. Switch, repeat for four full sets.
With your partner, grab a stability ball and 12lb, 15lb, and 20lb sets of dumbells. Partner A walks a quarter mile with the 12lb'ers, doing a shoulder press the entire way. Partner B, using the 20lb'ers, head/neck/shoulders on the ball, body up like a table, set of 15 chest press then a set of 15 butterflies. Switch and repeat for two full sets.
Partner A, using 12lb'ers, curls while walking a quarter mile. Partner B, with head/neck/shoulders on ball, 20lb dumbell, overhead extenstions with arms straight, set of 15, then narrow chest press for a set of 15. Switch and repeat for two full sets.
Partner A, using 12lb'ers, hold your arms out at a 90 degree, twist your wrist forward and backward while you walk a quarter mile. Partner B, standing, hammer curls, set of 15, then skull crushers, set of 15. Switch and repeat for two full sets.
High plank walk with a push up about 30 yards and back.
Before the workout, did 30 minutes on the stairmill, level 7. Elliptical machine, 15 minutes, resistance 6, incline 12. After class we did a 30 minute kickboxing class.
Warm up with 5 minutes on the stationary bike.
Grab a partner. Curl bar with medium to heavy weights (with a 25lb curl bar, I used one 10lb plate on each side), set of 15, switch. Repeat so you both complete 4 full sets.
With your partner, grab a set of heavy dumbells (I used 35lb'ers). Partner A, set of 10 on each arm, bent over rows. Partner B, set of 20, jack knives. Switch and repeat for four full sets.
Incline chest press, spot eachother. Start with medium weights, going up each set, set of 10, then two sets of 8, then a set of 6. We started with 25lb dumbells, went all the way to 40lbs.
Partner A uses a resistance band, shoulder press with the resistance being on the way down, set of 15. Partner B does 15 wide pushups. Switch, repeat for four full sets.
With your partner, grab a stability ball and 12lb, 15lb, and 20lb sets of dumbells. Partner A walks a quarter mile with the 12lb'ers, doing a shoulder press the entire way. Partner B, using the 20lb'ers, head/neck/shoulders on the ball, body up like a table, set of 15 chest press then a set of 15 butterflies. Switch and repeat for two full sets.
Partner A, using 12lb'ers, curls while walking a quarter mile. Partner B, with head/neck/shoulders on ball, 20lb dumbell, overhead extenstions with arms straight, set of 15, then narrow chest press for a set of 15. Switch and repeat for two full sets.
Partner A, using 12lb'ers, hold your arms out at a 90 degree, twist your wrist forward and backward while you walk a quarter mile. Partner B, standing, hammer curls, set of 15, then skull crushers, set of 15. Switch and repeat for two full sets.
High plank walk with a push up about 30 yards and back.
Before the workout, did 30 minutes on the stairmill, level 7. Elliptical machine, 15 minutes, resistance 6, incline 12. After class we did a 30 minute kickboxing class.
Sunday, April 17, 2011
Day 472
BIGGEST LOSER: GREEN TANGERINES
Update!!!
Got a call this afternoon from Green Tangerine's Kelly!! The gal in first place cheated!! She was disqualified!! Therefore...I bumped up to 3rd place and won $290!!! Woot, woot!!
Update!!!
Got a call this afternoon from Green Tangerine's Kelly!! The gal in first place cheated!! She was disqualified!! Therefore...I bumped up to 3rd place and won $290!!! Woot, woot!!
Thursday, April 7, 2011
Day 462
CORE & ARMS.
Warm up with a large lap.
Grab a mat and a medicine ball. In sit up position, ball straight above your head, sit ups, set of 25. Put ball down, still in sit up position, cross one leg over the other, cross crunch, set of 25 on the left, switch, set of 25 on the right. Repeat for three full sets.
Side plank position, raise hips for a count of 10, hold on the tenth for 15 seconds, continue with 10 more, switch sides and repeat. V/N's, set of 25. Repeat for three full sets.
Grab a partner and semi-heavy, medium, and light dumbells for you to share. Partner A does 30 alternating curls with the heavy dumbells while Partner B does bench dips until Partner A is done, switch and repeat. Do three full sets.
Partner A does a set of 15 hammer curls with heavy weights while Partner B uses the resistance band to do 15 tricep curls (with arms at a 90 degree, pull down on resistance band then spread the hands apart, keeping elbows in tight), switch and repeat. Do three full sets.
Partner A takes the heavy dumbells, holds them at a 90 degree, arms out in front of you, walks 30 yards and back. Partner B does standing skull crushers until Partner A gets back, switch and repeat. Do three full sets.
Run a dumpster run (its .21 of a mile)
Back to your mat. "Kawahata" sit ups (one leg straight out, off the ground, the other leg bent and off the ground) for a set of 15, switch legs, another set of 15. Laying on your hands, hip raises, set of 15. Scissor lifts on his count switch legs, both legs off the ground (about 5 seconds between each shift), set of 30. Do three full sets.
Bicycle crunches, 30 seconds. With your feet on the ball, high plank, 1 minute. Repeat for three full sets.
Keeping the medicine ball at your chest, but not touching your chest, full sit ups, set of 50. Dumpster run.
After class, I did 15 minutes on the stairmill (level 7), 20 minutes on elliptical (resistance 6, incline 12), then another 10 minutes on the stairmill (level 6)...had to leave a bit early to take Hailee to her doctor's appointment.
Warm up with a large lap.
Grab a mat and a medicine ball. In sit up position, ball straight above your head, sit ups, set of 25. Put ball down, still in sit up position, cross one leg over the other, cross crunch, set of 25 on the left, switch, set of 25 on the right. Repeat for three full sets.
Side plank position, raise hips for a count of 10, hold on the tenth for 15 seconds, continue with 10 more, switch sides and repeat. V/N's, set of 25. Repeat for three full sets.
Grab a partner and semi-heavy, medium, and light dumbells for you to share. Partner A does 30 alternating curls with the heavy dumbells while Partner B does bench dips until Partner A is done, switch and repeat. Do three full sets.
Partner A does a set of 15 hammer curls with heavy weights while Partner B uses the resistance band to do 15 tricep curls (with arms at a 90 degree, pull down on resistance band then spread the hands apart, keeping elbows in tight), switch and repeat. Do three full sets.
Partner A takes the heavy dumbells, holds them at a 90 degree, arms out in front of you, walks 30 yards and back. Partner B does standing skull crushers until Partner A gets back, switch and repeat. Do three full sets.
Run a dumpster run (its .21 of a mile)
Back to your mat. "Kawahata" sit ups (one leg straight out, off the ground, the other leg bent and off the ground) for a set of 15, switch legs, another set of 15. Laying on your hands, hip raises, set of 15. Scissor lifts on his count switch legs, both legs off the ground (about 5 seconds between each shift), set of 30. Do three full sets.
Bicycle crunches, 30 seconds. With your feet on the ball, high plank, 1 minute. Repeat for three full sets.
Keeping the medicine ball at your chest, but not touching your chest, full sit ups, set of 50. Dumpster run.
After class, I did 15 minutes on the stairmill (level 7), 20 minutes on elliptical (resistance 6, incline 12), then another 10 minutes on the stairmill (level 6)...had to leave a bit early to take Hailee to her doctor's appointment.
Wednesday, April 6, 2011
Day 461
BIGGEST LOSER...OVER!!!!
Okay, so its official, I did NOT win my Biggest Loser competition, but I still did awesome!! Results have yet to be posted, however they did post who won 3rd place (I get the impression that 2nd will post tomorrow, and 1st place the following day, then everyone else's results) and she beat me. On a side note, though, I went to the gym today and word around there is that she may have cheated. How? I realize there are probably many ways to cheat...but how can you live with yourself?!? Anywhoo...she weighed in Friday morning before noon at 140.5 for the challenge...but was there first thing Saturday morning at the gym for her assessments and weighed in at 152.5. Not sure if she could have drank/eaten that much overnight, but that is ALOT of weight!!
Either way, I am so proud of myself! Throughout these 12 weeks, I have had to work through so much...both of our family dogs passed away within 2 months of eachother, my youngest had major surgery, I got pnuemonia, and so much more. But I pushed through it all. I thank my friends for being so supportive (especially Annie at the gym who never had to stay with me to do extra cardio but always did!!), my trainer (who put me on this crazy, insane schedule to help me lose all that I did), and of course my WONDERFUL, forgiving, accepting, loving husband (who would kick me out of bed those 4:30am mornings to push me to the gym, who never got mad when I was cranky because I was starving, and never complained that I was at the gym so many hours!!) Without all of them, I could not have done this!!!
Okay, so its official, I did NOT win my Biggest Loser competition, but I still did awesome!! Results have yet to be posted, however they did post who won 3rd place (I get the impression that 2nd will post tomorrow, and 1st place the following day, then everyone else's results) and she beat me. On a side note, though, I went to the gym today and word around there is that she may have cheated. How? I realize there are probably many ways to cheat...but how can you live with yourself?!? Anywhoo...she weighed in Friday morning before noon at 140.5 for the challenge...but was there first thing Saturday morning at the gym for her assessments and weighed in at 152.5. Not sure if she could have drank/eaten that much overnight, but that is ALOT of weight!!
Either way, I am so proud of myself! Throughout these 12 weeks, I have had to work through so much...both of our family dogs passed away within 2 months of eachother, my youngest had major surgery, I got pnuemonia, and so much more. But I pushed through it all. I thank my friends for being so supportive (especially Annie at the gym who never had to stay with me to do extra cardio but always did!!), my trainer (who put me on this crazy, insane schedule to help me lose all that I did), and of course my WONDERFUL, forgiving, accepting, loving husband (who would kick me out of bed those 4:30am mornings to push me to the gym, who never got mad when I was cranky because I was starving, and never complained that I was at the gym so many hours!!) Without all of them, I could not have done this!!!
Tuesday, April 5, 2011
Day 460
SHOULDERS, CHEST & BACK.
Warm up with a large lap.
Incline shoulder press. Start with medium weights (I used 30lb dumbells), two sets of 15. Go heavier in your weights, then do two sets of 8. Get down for push ups, set of 10, then hold for a count of ten in the 'down' position, then 10 more and hold for another count of 10.
Pull ups, set of 15, use a partner if you need assistance, four full sets. Get down for push ups, set of 10, then hold for a count of ten in the 'down' position, then 10 more and hold for another count of 10.
Set of 20 wide push ups. Set of 15, each arm, with a heavy dumbell (I used a 35lb dumbell) for bent over rows, repeat both for two full sets, then lower to 15 push ups & 8 bent over rows for two more sets. Get down for push ups, set of 10, then hold for a count of ten in the 'down' position, then 10 more and hold for another count of 10.
With a barbell, medium weights (with a 35lb bar, added 10lb plates on each side) for standing military shoulder press, set of 15. Then, using same bar, , set of 15...repeat both for two full sets. Add weight and do two sets of 8.
Run a large lap.
Grab a stability ball. Grab heavy, medium and light dumbells (I got 30lbs, 15lbs and 12lbs). With shoulders and head on the ball, body straight like a table, heavy weights in hand, alternating chest press to a count of 20 (10 each arm) then 10 together. Grab the medium weights, butterflies, arms straight up, alternating to 20 (10 each arm) then 10 together. Sit up on the ball, heavy weights, alternating bent over rows for a count of 20 (10 each arm) then 10 together. Repeat for three full sets.
Sitting on the stability ball, Arnold-press (I used 15lb dumbells), set of 15. Grab your light weights, lateral extensions, set of 15. Lay back down on the ball, body like a table, using medium or light weights, arms straight up, 45 seconds with one arm slowly going down towards your hip and other arm up above yoru head, switching at the same time. Repeat for three full sets.
After class, I did 25 minutes on the elliptical (6 resistance, 12 incline) and 30 minutes on the stairs (speed at 6 for 10 mins, 7 for 10 mins, and 8 for 10 mins).
Warm up with a large lap.
Incline shoulder press. Start with medium weights (I used 30lb dumbells), two sets of 15. Go heavier in your weights, then do two sets of 8. Get down for push ups, set of 10, then hold for a count of ten in the 'down' position, then 10 more and hold for another count of 10.
Pull ups, set of 15, use a partner if you need assistance, four full sets. Get down for push ups, set of 10, then hold for a count of ten in the 'down' position, then 10 more and hold for another count of 10.
Set of 20 wide push ups. Set of 15, each arm, with a heavy dumbell (I used a 35lb dumbell) for bent over rows, repeat both for two full sets, then lower to 15 push ups & 8 bent over rows for two more sets. Get down for push ups, set of 10, then hold for a count of ten in the 'down' position, then 10 more and hold for another count of 10.
With a barbell, medium weights (with a 35lb bar, added 10lb plates on each side) for standing military shoulder press, set of 15. Then, using same bar, , set of 15...repeat both for two full sets. Add weight and do two sets of 8.
Run a large lap.
Grab a stability ball. Grab heavy, medium and light dumbells (I got 30lbs, 15lbs and 12lbs). With shoulders and head on the ball, body straight like a table, heavy weights in hand, alternating chest press to a count of 20 (10 each arm) then 10 together. Grab the medium weights, butterflies, arms straight up, alternating to 20 (10 each arm) then 10 together. Sit up on the ball, heavy weights, alternating bent over rows for a count of 20 (10 each arm) then 10 together. Repeat for three full sets.
Sitting on the stability ball, Arnold-press (I used 15lb dumbells), set of 15. Grab your light weights, lateral extensions, set of 15. Lay back down on the ball, body like a table, using medium or light weights, arms straight up, 45 seconds with one arm slowly going down towards your hip and other arm up above yoru head, switching at the same time. Repeat for three full sets.
After class, I did 25 minutes on the elliptical (6 resistance, 12 incline) and 30 minutes on the stairs (speed at 6 for 10 mins, 7 for 10 mins, and 8 for 10 mins).
Monday, April 4, 2011
Day 459
ABS & AGILITY.
Warm up with a large lap (half mile).
Spiderman crawl 20 yards and back. Then do step-overs on the step for 1 minute. Repeat for two full sets.
Sprint 40 yards and back, twice. Then do step-ups on the step for 1 minute. Repeat for two full sets.
Grab a mat. On your back, hands under your butt, slow scissor kicks (one leg straight out, the other straight up...hold for 3-5 secs then switch), set of 20. Immediately transition into leg lifts, set of 10, hold for 15 seconds 2 inches about ground. Crunches, set of 30. Repeat without rest for three full sets. Once done, 1/8 of a mile run.
Back to the mat. 30 full sit ups. Using the agility ladders, both feet in one at a time, then both feet out, one at a time, EACH rung, heading back on a second ladder...do that twice. Run the 1/8 of a mile run.
Back to the mat. 30 full sit ups. Using the agility ladders, both feet in then both feet out EACH rung (like a hop), heading back on a second ladder...do that twice. Run the 1/8 of a mile run.
Back to the mat. 30 jack knives. Using the agility ladders, high knees with both feet in EACH rung, heading back on a second ladder...do that twice. Run the 1/8 of a mile run.
With a partner, hold onto their feet while laying on your back. Keeping your legs straight up in the air, bending at your waist at 90 degrees, 20 leg lifts to the left, then 20 to the right. Switch. Repeat for two full sets.
Finish with a large lap.
I then ran my 1.5 mile timed run that I didn't do for assessments. I didn't feel too confident...not only had I already taken the class, but I had NO idea he was going to ask me to do that today. Needless to say, I am so excited to report I took a whole minute off my time!! I finished in 11 minutes, 30 seconds on the dot!!!
I then did another 20 minutes on the treadmill. I was suppose to do more, but my knee was killing me. He wanted me to run at 6.9 for 20 minutes, then walk the rest at 4.0. Didn't happen. I did only the 4.0 speed for 20 minutes and headed home. Knee hurts, will be icing it today, then sleeping in mineral ice!!!
Had a chat with my trainer today. I was expecting him to give me a new schedule for maintaining my (newly achieved) 17.1% body fat and weight loss...nope, I was wrong. My body wants to stay somewhere around 155lbs. I have gotten it significantly lower (for me) in these last few weeks, however, it fights me tooth and nail...and I always end up gaining before I lose. He wants me to stay at or around 135lbs. I just don't think that that is realistic. I will do what he says and see what kind of results I get, but I just do NOT see that number happening...and if it does, I seriously doubt that it will be something that I can keep and maintain with a normal schedule...we shall see!! Either way, I am completely content...
Warm up with a large lap (half mile).
Spiderman crawl 20 yards and back. Then do step-overs on the step for 1 minute. Repeat for two full sets.
Sprint 40 yards and back, twice. Then do step-ups on the step for 1 minute. Repeat for two full sets.
Grab a mat. On your back, hands under your butt, slow scissor kicks (one leg straight out, the other straight up...hold for 3-5 secs then switch), set of 20. Immediately transition into leg lifts, set of 10, hold for 15 seconds 2 inches about ground. Crunches, set of 30. Repeat without rest for three full sets. Once done, 1/8 of a mile run.
Back to the mat. 30 full sit ups. Using the agility ladders, both feet in one at a time, then both feet out, one at a time, EACH rung, heading back on a second ladder...do that twice. Run the 1/8 of a mile run.
Back to the mat. 30 full sit ups. Using the agility ladders, both feet in then both feet out EACH rung (like a hop), heading back on a second ladder...do that twice. Run the 1/8 of a mile run.
Back to the mat. 30 jack knives. Using the agility ladders, high knees with both feet in EACH rung, heading back on a second ladder...do that twice. Run the 1/8 of a mile run.
With a partner, hold onto their feet while laying on your back. Keeping your legs straight up in the air, bending at your waist at 90 degrees, 20 leg lifts to the left, then 20 to the right. Switch. Repeat for two full sets.
Finish with a large lap.
I then ran my 1.5 mile timed run that I didn't do for assessments. I didn't feel too confident...not only had I already taken the class, but I had NO idea he was going to ask me to do that today. Needless to say, I am so excited to report I took a whole minute off my time!! I finished in 11 minutes, 30 seconds on the dot!!!
I then did another 20 minutes on the treadmill. I was suppose to do more, but my knee was killing me. He wanted me to run at 6.9 for 20 minutes, then walk the rest at 4.0. Didn't happen. I did only the 4.0 speed for 20 minutes and headed home. Knee hurts, will be icing it today, then sleeping in mineral ice!!!
Had a chat with my trainer today. I was expecting him to give me a new schedule for maintaining my (newly achieved) 17.1% body fat and weight loss...nope, I was wrong. My body wants to stay somewhere around 155lbs. I have gotten it significantly lower (for me) in these last few weeks, however, it fights me tooth and nail...and I always end up gaining before I lose. He wants me to stay at or around 135lbs. I just don't think that that is realistic. I will do what he says and see what kind of results I get, but I just do NOT see that number happening...and if it does, I seriously doubt that it will be something that I can keep and maintain with a normal schedule...we shall see!! Either way, I am completely content...
Friday, April 1, 2011
Day 456
BIGGEST LOSER: GREEN TANGERINES.
Week TWELVE!!!! YES!!! This was the FINAL weigh in!!! I am finally done with my crazy workout schedule, extreme calorie counting, and everything else that came with it! It has been a long, stressful journey, but it has taught me so much!! First of all, I am so much stronger then I ever thought. I knew what my goals have been, and I was content and SLOWLY reaching those goals, but through this challenge, I have learned that not only do I have amazing dedication, but I also have a tremendous amount of heart and willpower. I realize, now, that when I set my mind to something, NOTHING and no one can stop me!! For that, regardless of what place I finish in, I have soooo won!!
I checked the website today, says that the results won't be out until Wednesday!! UGH! They did say, though, that they would be contacting the winners to get their 'after' photos to also put up on the blog when the results go up. So...I assume if I don't hear from them by the end of the weekend (or later?) that I didn't come in 1st, 2nd, or 3rd. Wouldn't surprise me, to be honest. 1st place has to lose only .7lbs or more; 2nd has to lose 5.6 or more; and 3rd has to lose 4.1 or more...if they all do that, I lose and come in 4th. Not to mention, there could be someone out there that comes in, guns blazing, pushing me further out!!! You never know!!! Either way, I am excited its over, and even more excited to see everyone else's results!!
Week One: Lost 4.1 pounds
Week Two: Lost 2.5 pounds
Week Three: Lost 3.1 pounds
Week Four: Lost 4 pounds
Week Five: Lost .3 pounds
Week Six: Lost 2.3 pounds
Week Seven: Lost 2.8 pounds
Week Eight: Lost .3 pounds
Week Nine: Lost 5 pounds
Week Ten: Lost 3.5 pounds
Week Eleven: Lost 7 pounds
Week Twelve: Lost 7.5 pounds
TOTAL: 42.4 pounds lost
PLACE: They say we won't know the final standings until Wednesday!!! UGH!!!
Week TWELVE!!!! YES!!! This was the FINAL weigh in!!! I am finally done with my crazy workout schedule, extreme calorie counting, and everything else that came with it! It has been a long, stressful journey, but it has taught me so much!! First of all, I am so much stronger then I ever thought. I knew what my goals have been, and I was content and SLOWLY reaching those goals, but through this challenge, I have learned that not only do I have amazing dedication, but I also have a tremendous amount of heart and willpower. I realize, now, that when I set my mind to something, NOTHING and no one can stop me!! For that, regardless of what place I finish in, I have soooo won!!
I checked the website today, says that the results won't be out until Wednesday!! UGH! They did say, though, that they would be contacting the winners to get their 'after' photos to also put up on the blog when the results go up. So...I assume if I don't hear from them by the end of the weekend (or later?) that I didn't come in 1st, 2nd, or 3rd. Wouldn't surprise me, to be honest. 1st place has to lose only .7lbs or more; 2nd has to lose 5.6 or more; and 3rd has to lose 4.1 or more...if they all do that, I lose and come in 4th. Not to mention, there could be someone out there that comes in, guns blazing, pushing me further out!!! You never know!!! Either way, I am excited its over, and even more excited to see everyone else's results!!
Week One: Lost 4.1 pounds
Week Two: Lost 2.5 pounds
Week Three: Lost 3.1 pounds
Week Four: Lost 4 pounds
Week Five: Lost .3 pounds
Week Six: Lost 2.3 pounds
Week Seven: Lost 2.8 pounds
Week Eight: Lost .3 pounds
Week Nine: Lost 5 pounds
Week Ten: Lost 3.5 pounds
Week Eleven: Lost 7 pounds
Week Twelve: Lost 7.5 pounds
TOTAL: 42.4 pounds lost
PLACE: They say we won't know the final standings until Wednesday!!! UGH!!!
Wednesday, March 30, 2011
Day 454
FITNESS ASSESSMENTS.
10 pounds
2.9% body fat
4.75 inches
That brings my ONE YEAR grand total to:
64 pounds
18.5% body fat
29.25 inches
I can NOT be more pleased!! This assessment has made ALL of my goals OFFICIALLY met!! I wanted to be considered PHYSICALLY FIT...as of today, I am considered just that, PHYSICALLY FIT!! Not just HEALTHY, physically fit!!! I can NOT believe it!!! I never thought it possible!! I lost another 4.75 inches this 6-week period as well!!! I am BEYOND thrilled and could not be more proud of myself!! It feels amazing to be able to say...I AM SOO PROUD OF MYSELF!!!
This has been a long journey, one that I will be on for the rest of my life. I just now need to get out of the "losing weight" mode and head straight into "maintenance" mode...I am a bit scared. When I had to 'maintain' before, I was young, playing soccer all day, didn't have kids...but I can do this!! If I can lose all the weight to get my life back, you will be sure that I will not allow it to come back on!! We are done having kids, so there are NO excuses as to why it comes back...it will be all me...and it WON'T happen!!!
YES!!! I am PUMPED right now!!!!
10 pounds
2.9% body fat
4.75 inches
That brings my ONE YEAR grand total to:
64 pounds
18.5% body fat
29.25 inches
I can NOT be more pleased!! This assessment has made ALL of my goals OFFICIALLY met!! I wanted to be considered PHYSICALLY FIT...as of today, I am considered just that, PHYSICALLY FIT!! Not just HEALTHY, physically fit!!! I can NOT believe it!!! I never thought it possible!! I lost another 4.75 inches this 6-week period as well!!! I am BEYOND thrilled and could not be more proud of myself!! It feels amazing to be able to say...I AM SOO PROUD OF MYSELF!!!
This has been a long journey, one that I will be on for the rest of my life. I just now need to get out of the "losing weight" mode and head straight into "maintenance" mode...I am a bit scared. When I had to 'maintain' before, I was young, playing soccer all day, didn't have kids...but I can do this!! If I can lose all the weight to get my life back, you will be sure that I will not allow it to come back on!! We are done having kids, so there are NO excuses as to why it comes back...it will be all me...and it WON'T happen!!!
YES!!! I am PUMPED right now!!!!
Friday, March 25, 2011
Day 449
BIGGEST LOSER: GREEN TANGERINES.
Week Eleven...down a HUGE 7 pounds, for a total of 19.09%! MORE then happy with this weeks results!! I did my usual amount of gym time, but I did change up the intensity. The knee has been feeling good, so I really was trying to hold off on the intense workouts until I absolutely had to since it may not last. I changed my food to as all natural as I could, lean meats and veggies only. I wasn't able to stick to it ALL the time, but I think it helped that I was able to do it for a few days...here's to next week...THE FINAL WEEK!!!!!
Week One: Lost 4.1 pounds
Week Two: Lost 2.5 pounds
Week Three: Lost 3.1 pounds
Week Four: Lost 4 pounds
Week Five: Lost .3 pounds
Week Six: Lost 2.3 pounds
Week Seven: Lost 2.8 pounds
Week Eight: Lost .3 pounds
Week Nine: Lost 5 pounds
Week Ten: Lost 3.5 pounds
Week Eleven: Lost 7 pounds
TOTAL: 34.9 pounds lost
PLACE: UGH!! Still in 4th place
Week Eleven...down a HUGE 7 pounds, for a total of 19.09%! MORE then happy with this weeks results!! I did my usual amount of gym time, but I did change up the intensity. The knee has been feeling good, so I really was trying to hold off on the intense workouts until I absolutely had to since it may not last. I changed my food to as all natural as I could, lean meats and veggies only. I wasn't able to stick to it ALL the time, but I think it helped that I was able to do it for a few days...here's to next week...THE FINAL WEEK!!!!!
Week One: Lost 4.1 pounds
Week Two: Lost 2.5 pounds
Week Three: Lost 3.1 pounds
Week Four: Lost 4 pounds
Week Five: Lost .3 pounds
Week Six: Lost 2.3 pounds
Week Seven: Lost 2.8 pounds
Week Eight: Lost .3 pounds
Week Nine: Lost 5 pounds
Week Ten: Lost 3.5 pounds
Week Eleven: Lost 7 pounds
TOTAL: 34.9 pounds lost
PLACE: UGH!! Still in 4th place
Wednesday, March 23, 2011
Day 447
I'm struggling. I am thoroughly exhausted. My husband and I have been up every 3.5 hours to give our daughter her pain medication since Friday (she had her tonsils and adnoids out Friday morning), been going to the gym as usual but at crazy hours (5am, 8pm...crazy early and/or crazy late) and tired of all the stuff on my plate making everyday stuff difficult.
What can I do to get passed this? I had to make two softball banners by the 11th, pick up money and pass out Girl Scouts cookies (then turn in the money this past week), stress of Hailee's surgery and recovery, the biggest loser competition where I have to send a weekly picture or email, soccer registration was Monday night and we had to collect all the money and forms for both girls teams, each of the girls softball games and practices, Girl Scout meetings, etc...the list goes on and I CLEARLY need a vacation.
I would love just to have a nap, a vacation, A BREAK. I have no one to blame but myself...I signed my girls up for all these activities, I couldn't say NO when the girls asked me to make their team banners...and so on and so on.
What I am REALLY trying to say...how much easier would it be to order that pizza for dinner? Let the house get filthy without caring? Nap my day away?! Ah...love to daydream...
What can I do to get passed this? I had to make two softball banners by the 11th, pick up money and pass out Girl Scouts cookies (then turn in the money this past week), stress of Hailee's surgery and recovery, the biggest loser competition where I have to send a weekly picture or email, soccer registration was Monday night and we had to collect all the money and forms for both girls teams, each of the girls softball games and practices, Girl Scout meetings, etc...the list goes on and I CLEARLY need a vacation.
I would love just to have a nap, a vacation, A BREAK. I have no one to blame but myself...I signed my girls up for all these activities, I couldn't say NO when the girls asked me to make their team banners...and so on and so on.
What I am REALLY trying to say...how much easier would it be to order that pizza for dinner? Let the house get filthy without caring? Nap my day away?! Ah...love to daydream...
Friday, March 18, 2011
Day 442
BIGGEST LOSER: GREEN TANGERINES.
Week Ten...down another 3.5 pounds, for a total of 15.26%! Again, MORE then happy with this weeks results!! Found out Thursday that I have bronchitis that was already turning into pnuemonia and I had been really stressing over Hailee's surgery that was this morning (which went extremely well!!).
Week One: Lost 4.1 pounds
Week Two: Lost 2.5 pounds
Week Three: Lost 3.1 pounds
Week Four: Lost 4 pounds
Week Five: Lost .3 pounds
Week Six: Lost 2.3 pounds
Week Seven: Lost 2.8 pounds
Week Eight: Lost .3 pounds
Week Nine: Lost 5 pounds
Week Ten: Lost 3.5 pounds
TOTAL: 27.9 pounds lost
PLACE: 4th Place!!!
Week Ten...down another 3.5 pounds, for a total of 15.26%! Again, MORE then happy with this weeks results!! Found out Thursday that I have bronchitis that was already turning into pnuemonia and I had been really stressing over Hailee's surgery that was this morning (which went extremely well!!).
Week One: Lost 4.1 pounds
Week Two: Lost 2.5 pounds
Week Three: Lost 3.1 pounds
Week Four: Lost 4 pounds
Week Five: Lost .3 pounds
Week Six: Lost 2.3 pounds
Week Seven: Lost 2.8 pounds
Week Eight: Lost .3 pounds
Week Nine: Lost 5 pounds
Week Ten: Lost 3.5 pounds
TOTAL: 27.9 pounds lost
PLACE: 4th Place!!!
Monday, March 14, 2011
Day 438
TOTAL BODY SUPERSET.
Warm up with 5 minutes on the treadmill. I did an incline of 3.0, speed 6.0.
40 seconds to do incline press, I used 25-30lb dumbells. Then 40 seconds of standing rows with the 45lb bar. Repeat for three full sets.
40 seconds to do shoulder press, I used 15lb dumbells. Then 40 seconds to do curls, I used the curl bar with a 10lb plate on each side. Repeat for three full sets.
40 seconds of 20yd weight push, I used a 45lb plate. Then 40 seconds of alternating, stationary lunges. Repeat for three full sets.
40 seconds of leg lifts, with a hip raise. Then 40 seconds of mountain climbers. Repeat for three full sets.
40 seconds of bench dips. Then 40 seconds of push ups. Repeat for three full sets.
40 seconds of V-Sit-and-Twist with a medicine ball. Then 40 seconds of deck slams with a medicine ball. Repeat for three full sets.
End with a 5 minute run on the treadmill, again at a 3.0 incline, 6.0 speed.
Warm up with 5 minutes on the treadmill. I did an incline of 3.0, speed 6.0.
40 seconds to do incline press, I used 25-30lb dumbells. Then 40 seconds of standing rows with the 45lb bar. Repeat for three full sets.
40 seconds to do shoulder press, I used 15lb dumbells. Then 40 seconds to do curls, I used the curl bar with a 10lb plate on each side. Repeat for three full sets.
40 seconds of 20yd weight push, I used a 45lb plate. Then 40 seconds of alternating, stationary lunges. Repeat for three full sets.
40 seconds of leg lifts, with a hip raise. Then 40 seconds of mountain climbers. Repeat for three full sets.
40 seconds of bench dips. Then 40 seconds of push ups. Repeat for three full sets.
40 seconds of V-Sit-and-Twist with a medicine ball. Then 40 seconds of deck slams with a medicine ball. Repeat for three full sets.
End with a 5 minute run on the treadmill, again at a 3.0 incline, 6.0 speed.
Friday, March 11, 2011
Day 435
BIGGEST LOSER: GREEN TANGERINES.
Week Nine...down an AWESOME 5 pounds, for a total of 13.348%! I am more then THRILLED with this weeks results. Like I mentioned last week, I did everything right...so I am going to assume that most, if not all, of it was that it was that time of the month and when the swelling and bloating went away, the scale reflected the pounds that I actually lost with my workouts and eating right. My knee is feeling better. Its still swollen, but not as bad and my trainer has put me on a LONGER, but MUCH less intense workout...for example, instead of running for 30 minutes, I walk fast for 60 minutes. I feel like I am at the gym for FOREVER, but...it is what it is, right?!
Week One: Lost 4.1 pounds
Week Two: Lost 2.5 pounds
Week Three: Lost 3.1 pounds
Week Four: Lost 4 pounds
Week Five: Lost .3 pounds
Week Six: Lost 2.3 pounds
Week Seven: Lost 2.8 pounds
Week Eight: Lost .3 pounds
Week Nine: Lost 5 pounds
TOTAL: 24.4 pounds lost
PLACE: 5th place
Week Nine...down an AWESOME 5 pounds, for a total of 13.348%! I am more then THRILLED with this weeks results. Like I mentioned last week, I did everything right...so I am going to assume that most, if not all, of it was that it was that time of the month and when the swelling and bloating went away, the scale reflected the pounds that I actually lost with my workouts and eating right. My knee is feeling better. Its still swollen, but not as bad and my trainer has put me on a LONGER, but MUCH less intense workout...for example, instead of running for 30 minutes, I walk fast for 60 minutes. I feel like I am at the gym for FOREVER, but...it is what it is, right?!
Week One: Lost 4.1 pounds
Week Two: Lost 2.5 pounds
Week Three: Lost 3.1 pounds
Week Four: Lost 4 pounds
Week Five: Lost .3 pounds
Week Six: Lost 2.3 pounds
Week Seven: Lost 2.8 pounds
Week Eight: Lost .3 pounds
Week Nine: Lost 5 pounds
TOTAL: 24.4 pounds lost
PLACE: 5th place
Friday, March 4, 2011
Day 428
BIGGEST LOSER: GREEN TANGERINES.
Week Eight...down a very tiny .3 pounds, for a total of 10.6%. This week sucked. I did all that I was suppose to do. I went to the gym twice as much (to compensate for the lack of cardio since my knee has been so bad lately) and eaten just barely under my daily allowance EVERY day. I think it is one of two things...either I am not eating enough calories each day or it is my body adjusting to the additional 3 hours a week of exercise that my trainer has added to my schedule. It was/still is that time of the month for me, so that could have been a good contributing factor as well. Who knows. This coming week isn't looking good, either, though. I have cut my workouts over the weekend to try to give my body, especially my knee, a break...it will either help me or hurt me...either way, I need it.
Week One: Lost 4.1 pounds
Week Two: Lost 2.5 pounds
Week Three: Lost 3.1 pounds
Week Four: Lost 4 pounds
Week Five: Lost .3 pounds
Week Six: Lost 2.3 pounds
Week Seven: Lost 2.8 pounds
Week Eight: Lost .3 pounds
TOTAL: 19.4 pounds lost
PLACE: 13th
Week Eight...down a very tiny .3 pounds, for a total of 10.6%. This week sucked. I did all that I was suppose to do. I went to the gym twice as much (to compensate for the lack of cardio since my knee has been so bad lately) and eaten just barely under my daily allowance EVERY day. I think it is one of two things...either I am not eating enough calories each day or it is my body adjusting to the additional 3 hours a week of exercise that my trainer has added to my schedule. It was/still is that time of the month for me, so that could have been a good contributing factor as well. Who knows. This coming week isn't looking good, either, though. I have cut my workouts over the weekend to try to give my body, especially my knee, a break...it will either help me or hurt me...either way, I need it.
Week One: Lost 4.1 pounds
Week Two: Lost 2.5 pounds
Week Three: Lost 3.1 pounds
Week Four: Lost 4 pounds
Week Five: Lost .3 pounds
Week Six: Lost 2.3 pounds
Week Seven: Lost 2.8 pounds
Week Eight: Lost .3 pounds
TOTAL: 19.4 pounds lost
PLACE: 13th
Friday, February 25, 2011
Day 421
BIGGEST LOSER: GREEN TANGERINES.
Week Seven...down 2.8 pounds, for a total of 10.4%. This week was a good week, tough physically, but I had a 'large' loss for me. Results aren't in yet (I'll update when they are), so I don't know how well I did in comparison, but overall, I am really proud of myself! (Just got the stats and I am still in 11th place...told my trainer and now he is REALLY going to be killing me...ugh).
Week One: Lost 4.1 pounds
Week Two: Lost 2.5 pounds
Week Three: Lost 3.1 pounds
Week Four: Lost 4 pounds
Week Five: Lost .3 pounds
Week Six: Lost 2.3 pounds
Week Seven: Lost 2.8 pounds
TOTAL: 19.1 pounds lost!!!
PLACE: 11th Overall
Week Seven...down 2.8 pounds, for a total of 10.4%. This week was a good week, tough physically, but I had a 'large' loss for me. Results aren't in yet (I'll update when they are), so I don't know how well I did in comparison, but overall, I am really proud of myself! (Just got the stats and I am still in 11th place...told my trainer and now he is REALLY going to be killing me...ugh).
Week One: Lost 4.1 pounds
Week Two: Lost 2.5 pounds
Week Three: Lost 3.1 pounds
Week Four: Lost 4 pounds
Week Five: Lost .3 pounds
Week Six: Lost 2.3 pounds
Week Seven: Lost 2.8 pounds
TOTAL: 19.1 pounds lost!!!
PLACE: 11th Overall
Thursday, February 24, 2011
Day 420
SHOULDERS, TRI'S, & SPIN.
Get on the stationary bike. Up, off the saddle, for five minutes at medium resistance. Bump up the resistance, five more minutes. Bump it to a crawl, one minute.
Grab a mat, weights (10lb & 12lb dumbells), and a step.
With 12lb dumbells, walk 20yds and back, twice while doing a shoulder press constantly. Go down for narrow push ups, set of 15. Repeat for two full sets.
Grab dumbells, alternating front raise, set of 20. Go right into kickbacks, same arm, set of 10, then switch to the other arm, 10 more. Suicide run, longest distance 20 yds away. Ride the bike for 2 minutes. Repeat for two sets.
Ride the bike for two minutes, high resistance. Grab dumbells, standing flies, set of 15. Go right into narrow press, set of 20. Sprint 20yds, sprint backwards back, twice. Repeat for three sets.
With dumbells, lateral raises, set of 15. Bench dips, set of 30. Sprints, 20yds and back, twice. Ride the bike for two minutes. Repeat for two sets.
With your dumbells in the shoulder press position, keep your left arm at a 90 degree, shoulder press the right for 7, switch and repeat with the left arm. Then together for a count of 7. Immediately, repeat for a second set.
All weights down. Arms extended, straight, a bit above your shoulders, rotate your hands in a circular motion, one minute. DO NOT LET YOUR ARMS DROP. Immediately, arms out, straight, above your shoulders, pump your hands, one minute. Shake them out for 15 seconds and repeat for a second set.
I ran 15 minutes on the treadmill, incline 3, speed 6.0 before class. After class, I did 15 minutes on the elliptical, incline 12, resistance 6, keeping my speed to 185+ mph.
Get on the stationary bike. Up, off the saddle, for five minutes at medium resistance. Bump up the resistance, five more minutes. Bump it to a crawl, one minute.
Grab a mat, weights (10lb & 12lb dumbells), and a step.
With 12lb dumbells, walk 20yds and back, twice while doing a shoulder press constantly. Go down for narrow push ups, set of 15. Repeat for two full sets.
Grab dumbells, alternating front raise, set of 20. Go right into kickbacks, same arm, set of 10, then switch to the other arm, 10 more. Suicide run, longest distance 20 yds away. Ride the bike for 2 minutes. Repeat for two sets.
Ride the bike for two minutes, high resistance. Grab dumbells, standing flies, set of 15. Go right into narrow press, set of 20. Sprint 20yds, sprint backwards back, twice. Repeat for three sets.
With dumbells, lateral raises, set of 15. Bench dips, set of 30. Sprints, 20yds and back, twice. Ride the bike for two minutes. Repeat for two sets.
With your dumbells in the shoulder press position, keep your left arm at a 90 degree, shoulder press the right for 7, switch and repeat with the left arm. Then together for a count of 7. Immediately, repeat for a second set.
All weights down. Arms extended, straight, a bit above your shoulders, rotate your hands in a circular motion, one minute. DO NOT LET YOUR ARMS DROP. Immediately, arms out, straight, above your shoulders, pump your hands, one minute. Shake them out for 15 seconds and repeat for a second set.
I ran 15 minutes on the treadmill, incline 3, speed 6.0 before class. After class, I did 15 minutes on the elliptical, incline 12, resistance 6, keeping my speed to 185+ mph.
Saturday, February 19, 2011
Day 415
FITNESS ASSESSMENTS.
I did the fitness part of the assessments today...I didn't have to do the bench press and such, so that was a bonus. I did, however, run the 1.5 mile run!! I hadn't run it since my first assessment...I was super nervous. Between all the knee troubles I have had, and still deal with, I also sprained my ankle three weeks ago...for which is STILL swollen. It has been better lately, but it still hurts, especially after workouts. Anywho...here are the results...
1.5 Mile Run: 12:35 (cut over 2:30 off my time!!)
Push Ups (2 Minutes): 48 (same)
Sit Ups (2 Minutes): 62 (up 6)
Bench Dips (2 Minutes): 51 (same)
Pull Ups (Til you drop): 9 (Up 2)
I did the fitness part of the assessments today...I didn't have to do the bench press and such, so that was a bonus. I did, however, run the 1.5 mile run!! I hadn't run it since my first assessment...I was super nervous. Between all the knee troubles I have had, and still deal with, I also sprained my ankle three weeks ago...for which is STILL swollen. It has been better lately, but it still hurts, especially after workouts. Anywho...here are the results...
1.5 Mile Run: 12:35 (cut over 2:30 off my time!!)
Push Ups (2 Minutes): 48 (same)
Sit Ups (2 Minutes): 62 (up 6)
Bench Dips (2 Minutes): 51 (same)
Pull Ups (Til you drop): 9 (Up 2)
Friday, February 18, 2011
Day 414
BIGGEST LOSER: GREEN TANGERINES.
Week Six, the mid point...down 2.3 pounds, for a total of 8.9%. I am feeling good about the rest of the competition...but, although I will continue to do my best, I do not see winning this even as a possibility. The gal in 1st, she began this at the EXACT same weight as I did and has SOMEHOW lost 30lbs already...my plan when I started this was to lose between 30-35 TOTAL!! There is this program called HCG...you eat 500 calories a day, take these hormone shots and you are suppose to lose 25lbs in 30 days...its the only logical thing that I can think of that is allowing this woman to lose this much...hmmm...guess we shall see...
Week One: Lost 4.1 pounds
Week Two: Lost 2.5 pounds
Week Three: Lost 3.1 pounds
Week Four: Lost 4 pounds
Week Five: Lost .3 pounds
Week Six: Lost 2.3 pounds
TOTAL: 16.3 pounds lost!!!
PLACE: 11th Overall
Week Six, the mid point...down 2.3 pounds, for a total of 8.9%. I am feeling good about the rest of the competition...but, although I will continue to do my best, I do not see winning this even as a possibility. The gal in 1st, she began this at the EXACT same weight as I did and has SOMEHOW lost 30lbs already...my plan when I started this was to lose between 30-35 TOTAL!! There is this program called HCG...you eat 500 calories a day, take these hormone shots and you are suppose to lose 25lbs in 30 days...its the only logical thing that I can think of that is allowing this woman to lose this much...hmmm...guess we shall see...
Week One: Lost 4.1 pounds
Week Two: Lost 2.5 pounds
Week Three: Lost 3.1 pounds
Week Four: Lost 4 pounds
Week Five: Lost .3 pounds
Week Six: Lost 2.3 pounds
TOTAL: 16.3 pounds lost!!!
PLACE: 11th Overall
Wednesday, February 16, 2011
Day 412
FITNESS ASSESSMENTS.
14 pounds
3.4% body fat
5 inches
That brings my ONE YEAR grand total to:
54 pounds
15.6% body fat
24.5 inches
My weight assessments will be held on Saturday...but because today was exactly one year at my gym with my trainers, I really wanted to know the physical changes!!!! I am sooooo HAPPY!!!!!
Best news?!?! I am currently at 20% body fat!!! That means that I am only 1% away from my goal...to be considered FIT!
14 pounds
3.4% body fat
5 inches
That brings my ONE YEAR grand total to:
54 pounds
15.6% body fat
24.5 inches
My weight assessments will be held on Saturday...but because today was exactly one year at my gym with my trainers, I really wanted to know the physical changes!!!! I am sooooo HAPPY!!!!!
Best news?!?! I am currently at 20% body fat!!! That means that I am only 1% away from my goal...to be considered FIT!
Friday, February 11, 2011
Day 407
BIGGEST LOSER: GREEN TANGERINES.
Week Five...down only .3 pounds, for a total of 7.6%. I lost again this week, but it was really hard. Between not worrying about my calories for ONE day (Super Bowl) and all this emotional stuff (Burban)...I guess I should be lucky I lost anything at all...
Week One: Lost 4.1 pounds
Week Two: Lost 2.5 pounds
Week Three: Lost 3.1 pounds
Week Four: Lost 4 pounds
Week Five: Lost .3 pounds
TOTAL: 14 pounds lost!!!
PLACE: 14th Overall
Week Five...down only .3 pounds, for a total of 7.6%. I lost again this week, but it was really hard. Between not worrying about my calories for ONE day (Super Bowl) and all this emotional stuff (Burban)...I guess I should be lucky I lost anything at all...
Week One: Lost 4.1 pounds
Week Two: Lost 2.5 pounds
Week Three: Lost 3.1 pounds
Week Four: Lost 4 pounds
Week Five: Lost .3 pounds
TOTAL: 14 pounds lost!!!
PLACE: 14th Overall
Tuesday, February 8, 2011
Day 404
ECCENTRIC ABS & INTERVALS.
Warm up 10 minutes on the stationary bike.
Go right into scenic sprints (sitting on the bike seat, sprint). 6 sets, 30 second sprint, 15 second rest.
Get on a rower. 6 sets, 30 second sprints, 15 second rest.
Grab a mat. Leg lifts. Set of 15. Then eccentric leg lifts (starting with your legs in the air, slowly lower your legs to an 8-count, not letting your feet touch the ground)...set of 10. Set of 25 full sit ups, then right into a set of 15 eccentric sit ups (start in sitting position, slowly lower to an 8-count then sit back up, okay to complete the sit up by touching the ground).
Grab a jump rope. Sprints for 30 seconds (I did these on the bike), then 30 second jump rope. Three full sets.
Grab a mat. Leg lifts. Set of 15. Then eccentric leg lifts (starting with your legs in the air, slowly lower your legs to an 8-count, not letting your feet touch the ground)...set of 10. Set of 25 full sit ups, then right into a set of 15 eccentric sit ups (start in sitting position, slowly lower to an 8-count then sit back up, okay to complete the sit up by touching the ground). Yes, again!
Sprints for 30 seconds (I did these on the bike), then 30 second jump rope. Three full sets. Yes, also, again!
Hang from a pull up bar, set of 10, bring your knees to your chest (do NOT swing, the idea is to remain still except for your legs coming to your chest). Set of 10 eccentric knee lifts, only on a 3-count. Repeat two full sets.
Grab a stability ball. Back raises, set of 15. Eccentric back raises, se of 10, slowly coming up to an 8-count.
I then did 45 minutes on the elliptical, 12 incline, 6 resistance, trying to keep a 185 speed average.
Warm up 10 minutes on the stationary bike.
Go right into scenic sprints (sitting on the bike seat, sprint). 6 sets, 30 second sprint, 15 second rest.
Get on a rower. 6 sets, 30 second sprints, 15 second rest.
Grab a mat. Leg lifts. Set of 15. Then eccentric leg lifts (starting with your legs in the air, slowly lower your legs to an 8-count, not letting your feet touch the ground)...set of 10. Set of 25 full sit ups, then right into a set of 15 eccentric sit ups (start in sitting position, slowly lower to an 8-count then sit back up, okay to complete the sit up by touching the ground).
Grab a jump rope. Sprints for 30 seconds (I did these on the bike), then 30 second jump rope. Three full sets.
Grab a mat. Leg lifts. Set of 15. Then eccentric leg lifts (starting with your legs in the air, slowly lower your legs to an 8-count, not letting your feet touch the ground)...set of 10. Set of 25 full sit ups, then right into a set of 15 eccentric sit ups (start in sitting position, slowly lower to an 8-count then sit back up, okay to complete the sit up by touching the ground). Yes, again!
Sprints for 30 seconds (I did these on the bike), then 30 second jump rope. Three full sets. Yes, also, again!
Hang from a pull up bar, set of 10, bring your knees to your chest (do NOT swing, the idea is to remain still except for your legs coming to your chest). Set of 10 eccentric knee lifts, only on a 3-count. Repeat two full sets.
Grab a stability ball. Back raises, set of 15. Eccentric back raises, se of 10, slowly coming up to an 8-count.
I then did 45 minutes on the elliptical, 12 incline, 6 resistance, trying to keep a 185 speed average.
Saturday, February 5, 2011
Day 401
WEIGHT TRAINING.
Used 15 pound dumbells, lunges and curls, 20 yards and back.
3 sets of 10, chest press. Only used a 10 & 5 pound plate on each side with the 45 pound bar.
3 sets of 10, squats. 45 pound plates with the 45 pound bar.
Repeat lunge curls, 20 yards and back.
With 20 pound dumbells, squat, then as you are standing go right into a curl, and once standing shoulder press, set of 15. Squat walk with 35 pound dumbell, keep dumbell high at your chest, 20 yards and back. Repeat twice.
15 pound dumbells, front raises, set of 20. Bent over rows, set of 20. Bent over extentions, set of 12. Repeat for three full sets.
Grab a stability ball, 20 dumbells, butterflies, set of 15. Sitting on the wall, rows, set of 12. Repeat for three full sets.
Small lap.
I then went and did sprints on the treadmill, incline varied from 10-15, speed varied from 8.6 to 9.0. Sprinted 30-60 seconds, rested for 30 seconds...stayed on for only 15 minutes.
Used 15 pound dumbells, lunges and curls, 20 yards and back.
3 sets of 10, chest press. Only used a 10 & 5 pound plate on each side with the 45 pound bar.
3 sets of 10, squats. 45 pound plates with the 45 pound bar.
Repeat lunge curls, 20 yards and back.
With 20 pound dumbells, squat, then as you are standing go right into a curl, and once standing shoulder press, set of 15. Squat walk with 35 pound dumbell, keep dumbell high at your chest, 20 yards and back. Repeat twice.
15 pound dumbells, front raises, set of 20. Bent over rows, set of 20. Bent over extentions, set of 12. Repeat for three full sets.
Grab a stability ball, 20 dumbells, butterflies, set of 15. Sitting on the wall, rows, set of 12. Repeat for three full sets.
Small lap.
I then went and did sprints on the treadmill, incline varied from 10-15, speed varied from 8.6 to 9.0. Sprinted 30-60 seconds, rested for 30 seconds...stayed on for only 15 minutes.
Friday, February 4, 2011
Day 400
BIGGEST LOSER: GREEN TANGERINES.
Week Four...down 4 pounds, for a total of 7.5%. I lost again this week!! Woohoo!!!
Week One: Lost 4.1 pounds
Week Two: Lost 2.5 pounds
Week Three: Lost 3.1 pounds
Week Four: Lost 4 pounds
TOTAL: 13.7 pounds lost!!!
PLACE: 12th Overall
Week Four...down 4 pounds, for a total of 7.5%. I lost again this week!! Woohoo!!!
Week One: Lost 4.1 pounds
Week Two: Lost 2.5 pounds
Week Three: Lost 3.1 pounds
Week Four: Lost 4 pounds
TOTAL: 13.7 pounds lost!!!
PLACE: 12th Overall
Friday, January 28, 2011
Day 393
BIGGEST LOSER: GREEN TANGERINES.
Week Three...down 3.1 pounds, for a total of 5.3%. I lost again this week!! Woohoo!!!
Week One: Lost 4.1 pounds
Week Two: Lost 2.5 pounds
Week Three: Lost 3.1 pounds
TOTAL: 9.7 pounds lost!!!
PLACE: 22nd Overall
Week Three...down 3.1 pounds, for a total of 5.3%. I lost again this week!! Woohoo!!!
Week One: Lost 4.1 pounds
Week Two: Lost 2.5 pounds
Week Three: Lost 3.1 pounds
TOTAL: 9.7 pounds lost!!!
PLACE: 22nd Overall
Tuesday, January 25, 2011
Day 390
CHEST, TRI'S & ROW.
Warm up on the stationary bike for 10 minutes, up and out of the saddle.
Chest press, three sets of 10-12. I used only 20 pounds on each side, total of 85 pounds.
With a partner, one hops on the row machine until the other gets back from a plank walk with push up. Go about 10 yards, then back. Switch. One set each.
Bench dips, set of 30. Suicides, set of two. Repeat for two sets.
Row machine for 5 minutes.
With a resistance band, front raises, palm up. Set of 20, three full sets.
With your hands on step stools (one each hand), push ups, set of 20. Up/downs, set of 10. Repeat for three sets.
Row machine for 5 minutes.
With the heaviest weight you can, I used a 35lb dumbbell, tricept curls, set of 10-12, three sets.
Grab a stability ball and medium weights, butterflies, set of 12, three full sets.
With resistance bands (two) locked around a pole, overhead extentions, set of 20, three sets.
Warm up on the stationary bike for 10 minutes, up and out of the saddle.
Chest press, three sets of 10-12. I used only 20 pounds on each side, total of 85 pounds.
With a partner, one hops on the row machine until the other gets back from a plank walk with push up. Go about 10 yards, then back. Switch. One set each.
Bench dips, set of 30. Suicides, set of two. Repeat for two sets.
Row machine for 5 minutes.
With a resistance band, front raises, palm up. Set of 20, three full sets.
With your hands on step stools (one each hand), push ups, set of 20. Up/downs, set of 10. Repeat for three sets.
Row machine for 5 minutes.
With the heaviest weight you can, I used a 35lb dumbbell, tricept curls, set of 10-12, three sets.
Grab a stability ball and medium weights, butterflies, set of 12, three full sets.
With resistance bands (two) locked around a pole, overhead extentions, set of 20, three sets.
Saturday, January 22, 2011
Day 387
I DID IT!!! I finally did it!! Throughout this journey, I have set MANY small goals, all of which I have been able to reach (i.e. to do a REAL push up, to do LOTS of real push ups, etc). This was the first goal that I set for myself that, to be perfectly honest, I didn't think that I could attain. I have been able to do a high plank for some time, about 3-5 months ago, I was able to easily do the high plank with my feet on the ball. My trainer can do this with both balls, no one else that I know can...but I was determined to do this and I DID IT!!! I held it for 10-15 seconds!!!! Now...the new goal...to hold it for 30-45 seconds!!!
WOOHOO!!!
Friday, January 21, 2011
Day 386
BIGGEST LOSER: GREEN TANGERINES.
Week Two...down 2.5 pounds, for a total of 3.6%. I lost again this week...just among the five of us that are doing this together, Valarie beat me again, losing 5.8 pounds!! I hate her for that...but she ROCKS!!! I just keep telling myself it is about the marathon, not the sprint...
Week One: Lost 4.1 pounds
Week Two: Lost 2.5 pounds
TOTAL: -6.7 pounds
PLACE: 30th Overall
Week Two...down 2.5 pounds, for a total of 3.6%. I lost again this week...just among the five of us that are doing this together, Valarie beat me again, losing 5.8 pounds!! I hate her for that...but she ROCKS!!! I just keep telling myself it is about the marathon, not the sprint...
Week One: Lost 4.1 pounds
Week Two: Lost 2.5 pounds
TOTAL: -6.7 pounds
PLACE: 30th Overall
Friday, January 14, 2011
Day 379
BIGGEST LOSER: GREEN TANGERINES.
Week One...down 4.1 pounds (2.24%). I lost this week...just among the five of us that are doing this together, one lost 6.5 pounds (2.88%)!! She did awesome!!!
Week One: Lost 4.1 pounds
TOTAL: -4.1 pounds
PLACE: 37th Overall
Week One...down 4.1 pounds (2.24%). I lost this week...just among the five of us that are doing this together, one lost 6.5 pounds (2.88%)!! She did awesome!!!
Week One: Lost 4.1 pounds
TOTAL: -4.1 pounds
PLACE: 37th Overall
Thursday, January 13, 2011
Day 378
MEDICINE BALL ABS.
Warm up with 10 minutes on the stationary bike.
Grab a a partner, mat and a medicine ball (I used the 18lb ball). Partner A runs two suicides (three cones, furthest only about 20yds away) while partner B holds the medicine ball and does jack knifes. Switch. Repeat for three full sets.
Partner A runs a dumpster sprint while Partner B does full sit ups with the medicine ball (holding the ball, rest it on your upper chest, elbows out.) Switch for three full sets.
Partner A runs a small lap while partner B holds a high plank with feet on the medicine ball. Switch. Repeat for three full sets.
Partner A does 20 up/downs while partner B does toe touches with the medicine ball. Switch. Repeat for three full sets.
Both partners sit in full sit up position, facing eachother, feet linked. Pass the medicine ball back and forth, set of 50 (25 with the ball for each of you). Run a small lap (about a quarter mile). Repeat for two full sets.
Warm up with 10 minutes on the stationary bike.
Grab a a partner, mat and a medicine ball (I used the 18lb ball). Partner A runs two suicides (three cones, furthest only about 20yds away) while partner B holds the medicine ball and does jack knifes. Switch. Repeat for three full sets.
Partner A runs a dumpster sprint while Partner B does full sit ups with the medicine ball (holding the ball, rest it on your upper chest, elbows out.) Switch for three full sets.
Partner A runs a small lap while partner B holds a high plank with feet on the medicine ball. Switch. Repeat for three full sets.
Partner A does 20 up/downs while partner B does toe touches with the medicine ball. Switch. Repeat for three full sets.
Both partners sit in full sit up position, facing eachother, feet linked. Pass the medicine ball back and forth, set of 50 (25 with the ball for each of you). Run a small lap (about a quarter mile). Repeat for two full sets.
Monday, January 10, 2011
Day 375
ARMS & ABS.
Warm up with 10 minutes on the stationary bike.
Do each 'station' for two sets, one minute each session:
Skull crushers, with weights. I used a 35lb bar, with 5lb plates, total of 45lbs.
Curls. I used a 35lb bar, with 10lb plates, total of 55lbs.
Sprints. Only about 15yds and back for the full minute...twice.
Toe touches with the medicine ball. I used a 15lb medicine ball. On your back, toes in the air, be sure your shoulders come off the mat.
With resistance bands, bent over rows.
Low plank.
Bench dips, with feet on a stool.
Crunches.
Alternating curls. I used 15lb dumbbells.
Full sit ups.
Now, two sets, only 30 seconds each:
Narrow press. I used 35lb bar, 10lb plates, total of 55lbs.
Curls. I used a 35lb bar, with 10lb plates, total of 55lbs.
Sprints. Only about 15yds and back for the full minute...twice.
V-sit and twists. Sitting on a mat, medicine ball in hand, feet preferably off the ground, twist the ball from side to side, touching your elbow on the ground if you can.
High-low plank. Manuevar from high to low plank.
Bench dips, feet on a stool.
Bicycle crunches.
With 15lb dumbbells, hold them. Keep your arms to your sides, elbows in but slightly forward, bent at 90 degrees.
Full sit ups.
Warm up with 10 minutes on the stationary bike.
Do each 'station' for two sets, one minute each session:
Skull crushers, with weights. I used a 35lb bar, with 5lb plates, total of 45lbs.
Curls. I used a 35lb bar, with 10lb plates, total of 55lbs.
Sprints. Only about 15yds and back for the full minute...twice.
Toe touches with the medicine ball. I used a 15lb medicine ball. On your back, toes in the air, be sure your shoulders come off the mat.
With resistance bands, bent over rows.
Low plank.
Bench dips, with feet on a stool.
Crunches.
Alternating curls. I used 15lb dumbbells.
Full sit ups.
Now, two sets, only 30 seconds each:
Narrow press. I used 35lb bar, 10lb plates, total of 55lbs.
Curls. I used a 35lb bar, with 10lb plates, total of 55lbs.
Sprints. Only about 15yds and back for the full minute...twice.
V-sit and twists. Sitting on a mat, medicine ball in hand, feet preferably off the ground, twist the ball from side to side, touching your elbow on the ground if you can.
High-low plank. Manuevar from high to low plank.
Bench dips, feet on a stool.
Bicycle crunches.
With 15lb dumbbells, hold them. Keep your arms to your sides, elbows in but slightly forward, bent at 90 degrees.
Full sit ups.
Friday, January 7, 2011
Day 372
UPPER BODY ENDURANCE.
Warm up on the stationary bike, about five minutes. Grab a partner. All these exercises should be done as quickly as you can, while keeping proper form.
Per partnership, grab medium (I used 15lbs) and light (back ups were 12lbs) dumbells, and a mat. Partner A, set of 20 shoulder press, set of 20 hammer curls, 20 push ups...partner B, sprint 20 yards and back until partner A is done. Switch. Complete three full sets.
Grab a jump rope, heavy weights (in moderation, its ENDURANCE! I used 20lbs)and a stability ball. Partner A, set of 20 chest press, set of 20 narrow press, then set of 20 hammer curls. Partner B, jump rope until partner A is done. Switch. Complete three full sets.
Grab a medicine ball. With your light weights, partner A, set of 20 front raises, set of 20 bent over rows, and a set of 20 alternating curls. Partner B, deck slams until partner A is done. Switch. Complete three full sets.
Put your medicine ball, stability ball, light weights and jump rope. Grab a 'body shield' pad (I think that is what they are called). Partner A holds the pad. Partner B, sprint 20yds and back, then 10 jabs. Continue this for 2.5 minutes. Switch. Only one time each.
Partner A, grab medium or heavy weights, 30 seconds renegade rows. Partner B, up/downs. Switch. Complete for two full sets.
Warm up on the stationary bike, about five minutes. Grab a partner. All these exercises should be done as quickly as you can, while keeping proper form.
Per partnership, grab medium (I used 15lbs) and light (back ups were 12lbs) dumbells, and a mat. Partner A, set of 20 shoulder press, set of 20 hammer curls, 20 push ups...partner B, sprint 20 yards and back until partner A is done. Switch. Complete three full sets.
Grab a jump rope, heavy weights (in moderation, its ENDURANCE! I used 20lbs)and a stability ball. Partner A, set of 20 chest press, set of 20 narrow press, then set of 20 hammer curls. Partner B, jump rope until partner A is done. Switch. Complete three full sets.
Grab a medicine ball. With your light weights, partner A, set of 20 front raises, set of 20 bent over rows, and a set of 20 alternating curls. Partner B, deck slams until partner A is done. Switch. Complete three full sets.
Put your medicine ball, stability ball, light weights and jump rope. Grab a 'body shield' pad (I think that is what they are called). Partner A holds the pad. Partner B, sprint 20yds and back, then 10 jabs. Continue this for 2.5 minutes. Switch. Only one time each.
Partner A, grab medium or heavy weights, 30 seconds renegade rows. Partner B, up/downs. Switch. Complete for two full sets.
Thursday, January 6, 2011
Day 371 - Take 2
I joined a Biggest Loser contest today through my favorite scrapbook store, Green Tangerines! I am super excited and hoping that I can use this as more motivation! After working so hard 5-6 days a week for almost a year, I need something!! There are weekly scrap supplies for prizes and a cash prize at the end! We have 12 weeks, with our last weigh in being April 1st...also April Fools day...coincidence?! I think NOT!!!!
Rules are as follows (well, the two rules I care about anyway!):
I have to somehow get myself into some tight clothes to see the 'before' me. I have, technically, been taking before/after pics all along since I started this journey...but no one has seen them but me and Tony. In signing up, I have agreed to allow them to show them...and my after shots...on their blog! Eek!!!
I have to send in a pic every Friday...of my feet, on my scale! What a great idea, huh!? Makes me rethink my whole idea against pedicures, though!
Rules are as follows (well, the two rules I care about anyway!):
I have to somehow get myself into some tight clothes to see the 'before' me. I have, technically, been taking before/after pics all along since I started this journey...but no one has seen them but me and Tony. In signing up, I have agreed to allow them to show them...and my after shots...on their blog! Eek!!!
I have to send in a pic every Friday...of my feet, on my scale! What a great idea, huh!? Makes me rethink my whole idea against pedicures, though!
Day 371
LEGS & CORE.
Bike for 5 minutes, out of the saddle.
With ankle resistance bands, one arm on the wall if necessary, single leg side extentions, count of 20, Switch legs. Still with the ankle bands, Squat walks 20 yards and back. Repeat for two sets.
With ankle resistance bands, walking lunges 20 yards and back. Squats to a count of 10, then hold, then 10 more, hold at 20. 20 squat jumps. Repeat for two sets.
Grab a mat, heavy and/or medium weights, and a step. Holding weights, stationary, alternating lunges, set of 20. On your mat, on your back, crunches, set of 50. On your back, feet straight up in the air, toe touches, set of 50. Repeat for two sets.
With weights either at your side on resting on your shoulders, squats, set of 20. Lay on your side, side crunches, set of 15, switch sides, set of 15. Full sit ups, set of 20. Repeat for two sets.
With the step, fast run ups for one minute. On your back, crunches...one leg crossed over the other, opposite elbow to knee touch, set of 30. Switch knees, set of 30. On your back, one foot on the set, lift your other leg straight to the ceiling, set of 20, holding at 10 and 20 for 10 seconds. Repeat for two sets.
With the step, straddle the step, fast step ups, switching lead foot halfway through the one minute. With the weights, straight leg dead lifts, count of 20. Repeat for two sets.
Bike for 5 minutes, out of the saddle.
With ankle resistance bands, one arm on the wall if necessary, single leg side extentions, count of 20, Switch legs. Still with the ankle bands, Squat walks 20 yards and back. Repeat for two sets.
With ankle resistance bands, walking lunges 20 yards and back. Squats to a count of 10, then hold, then 10 more, hold at 20. 20 squat jumps. Repeat for two sets.
Grab a mat, heavy and/or medium weights, and a step. Holding weights, stationary, alternating lunges, set of 20. On your mat, on your back, crunches, set of 50. On your back, feet straight up in the air, toe touches, set of 50. Repeat for two sets.
With weights either at your side on resting on your shoulders, squats, set of 20. Lay on your side, side crunches, set of 15, switch sides, set of 15. Full sit ups, set of 20. Repeat for two sets.
With the step, fast run ups for one minute. On your back, crunches...one leg crossed over the other, opposite elbow to knee touch, set of 30. Switch knees, set of 30. On your back, one foot on the set, lift your other leg straight to the ceiling, set of 20, holding at 10 and 20 for 10 seconds. Repeat for two sets.
With the step, straddle the step, fast step ups, switching lead foot halfway through the one minute. With the weights, straight leg dead lifts, count of 20. Repeat for two sets.
Wednesday, January 5, 2011
Day 370
CV POWER.
Start on the stationary bike for 5 minutes, off the saddle. Shut it down.
Do each of the following twice, 45 seconds each, 20 second break:
Jump rope.
Row machine.
Sprints, about 20 yds, constant, back and forth.
With a resistance band, punches.
Mountain climbers.
Stationary bike.
With a step, one leg step ups...switch legs for second set.
Weight push (I used two 45lb plates).
Using a step, toe touches.
Suicides with medicine balls (I used 15lb balls). Place the furthest medicine ball only about 15 yards away. Place the other three even between your start point and the furthest ball. Pick the ball up and run it to the start until all are at the start line...run them back into their spots.
Repeat these for one set, one minute each. For the single leg lifts on the step, switch the legs at 30 seconds.
Finish with two large laps (one mile outside) or 10 minutes on a treadmill.
Start on the stationary bike for 5 minutes, off the saddle. Shut it down.
Do each of the following twice, 45 seconds each, 20 second break:
Jump rope.
Row machine.
Sprints, about 20 yds, constant, back and forth.
With a resistance band, punches.
Mountain climbers.
Stationary bike.
With a step, one leg step ups...switch legs for second set.
Weight push (I used two 45lb plates).
Using a step, toe touches.
Suicides with medicine balls (I used 15lb balls). Place the furthest medicine ball only about 15 yards away. Place the other three even between your start point and the furthest ball. Pick the ball up and run it to the start until all are at the start line...run them back into their spots.
Repeat these for one set, one minute each. For the single leg lifts on the step, switch the legs at 30 seconds.
Finish with two large laps (one mile outside) or 10 minutes on a treadmill.
Saturday, January 1, 2011
Day 366
MY NEW GOAL.
Ok, I realize I made another goal with David for January 8th, but I decided that I didn't want to do that goal. Not only because I have no intention of making it, but also because I have a bigger goal to set for a better date!
I joined Fitness MD on February 16, 2010. And if I reach my new goal by that very date this year, I will be at just over 60lbs lost!! Ok, okay...I know that I am stretching the goal a bit. TECHNICALLY, Jaime gave me a goal...and I lowered it by 5lbs. Yes, I will be happy to reach Jaime's goal (which will have me just over 55lbs lost) but would be PUMPED to be at MY goal!!!
I think David gave me the goal for January 8th because of assessments...these will be the first assessments that I will miss since I started! Come Monday, January 3rd, I NEED to get my food back on track!! Darn Christmas and New Years...between all my wonderful baker friends and the alcoholic beverages...I had NO chance...
Ok, I realize I made another goal with David for January 8th, but I decided that I didn't want to do that goal. Not only because I have no intention of making it, but also because I have a bigger goal to set for a better date!
I joined Fitness MD on February 16, 2010. And if I reach my new goal by that very date this year, I will be at just over 60lbs lost!! Ok, okay...I know that I am stretching the goal a bit. TECHNICALLY, Jaime gave me a goal...and I lowered it by 5lbs. Yes, I will be happy to reach Jaime's goal (which will have me just over 55lbs lost) but would be PUMPED to be at MY goal!!!
I think David gave me the goal for January 8th because of assessments...these will be the first assessments that I will miss since I started! Come Monday, January 3rd, I NEED to get my food back on track!! Darn Christmas and New Years...between all my wonderful baker friends and the alcoholic beverages...I had NO chance...
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