I know I haven’t had a lot of time to workout, and that is going to change. Going home will hopefully give me stability and the time to really focus on my health. I did manage to get a good workout in today. So here it is:
15 minute elliptical warm up
talk with Darren one of our personal trainers, encouraging, and positive
warmed up with 3 sets of walking lunges forwards and backwards (12 forwards 12 backwards)
followed immediately by hands to feet stability ball passes (x20)
8 sets of Kettle bell swings 12 KG for 30 seconds
followed immediately by 30 seconds of side to side medicine ball crunches
3 sets of TRX strap lunges 12 on each side
followed immediately by 8lb medicine ball crunches (pushing ball to ceiling with legs elevated as well)
1 minute of rest between
felt like puking so had to take a break
5 sets of Bosu ball squats (x15)
followed immediately by v-crunches (x20)
glute/leg kickback machine
70lbs (x12 each leg)
Squats in the squat rack with 45lb bar narrow stance, wide stance, and Plié squats
+20lbs (x12, x12, x12)
+40lbs (x5, x5, x5)
+50lbs (x2, x2, x2)
+60lbs (x2, x2, none)
Hip Abduction Machine
10 outside pulses at 150lbs (x5)
5 outside pulses at 170lbs (x4)
Smith Machine Calves toes out approx. 30 deg., toes straight, toes inwards approx. 30 deg.
20lbs (x12, x12, x12)
40lbs (x12, x12, x12)
60lbs (x8, x8, x8)
No more! I was donneeeeeee. Now I’m super tired and need a nap!
I did it! I ran my first 5k! When I say ran, I actually successfully ran the whole way! I am so proud of myself 🙂 I didn’t think I could do it honestly! I haven’t run a full 3.5 miles in like ummm 2 or more years I think. So when I went today I thought I would just do my best, and I did!
Although let me tell you… Ummm I might have gone a little off course.
Yes! Embarrassingly enough I managed to somehow run past a turn, and proceed to run up this very large, steep hill that I almost died trying to climb… Only to realize that there was no one else around me anymore! I therefore had to turn around, and run down through the woods to find the rest of the runners. I emerged from the forest to find people I had passed a ways back looking at me like what the heck!!! Bahaha :-p Yup I am one of those people blessed with the ability to do something wrong/get lost no matter what! I was laughing at myself the whole way home.
So instead of 3.5 miles I am pretty sure I ran at least 4 miles, and I am going to be taking 5 or so minutes off my time! LOL Oh geez…. Really!!!????
First time doing gravity at my gym yesterday in a while, and I am PAYING for it this morning! It hurts, but it is a good pain! It means I accomplished something, I pushed myself hard enough to get results. I just wish I had never stopped a few months ago, cause I lost so much. I will get back there though, and be stronger and better!
In the gravity class at my gym yesterday I used the TRX straps to do a general overall body workout targeting many different areas. If you haven’t ever seen or used TRX equipment here is the website:
Every time I do these classes I almost always spend the next couple of days feeling the after effects. I love working my hamstrings on the TRX straps the most. I always have trouble really isolating the muscles on the gym’s machines. However, using the straps, I always end slapping the floor with fatigue. Yes, when I get to my limit I have to close my eyes, grunt, breathe, and puusshhhhhh (and look like a little crazy- but good crazy…I think…lol). I kind of want the straps for Christmas (especially the pink set!).
Bah time to do some cleaning, then hit up the gym for another workout! Plan is to do more core and lower back work, and also hit up one of my favorite classes that I just have so much fun in (posted about earlier) Body Jam with Mel!
So I just worked at the Juice Bar today and had tonight off. So I got to workout! :)- After I was super duper lazy/tired and took a 4 hour nap… yeah that’s right…4 HOURS lol I woke up and was like ommggggg. So I went to the gym at like 7:30ish and you would think hey it’d be decently dead. NO! It has been so busy the past couple of days. So since I got there in time for Body Jam I’d just go for it.
If you don’t know what Body Jam is and you love to dance/love Zumba, you should definitely check it out. It is a Les Mills Group Fitness Class, and boy do I work up a sweat in it. I love to “warm up” with it (or Zumba!).
Here is a video with a bunch of French people (in French haha):
So that should give you a pretty good idea. It is an hour long, and I get super hot and sweaty in it. So it is definitely a fun cardio workout. You can make it as hard as you want!
Since I tried jumping back in the game a little too fast, causing my sciatica to flare up, I have been focusing on my abs and lower back. So I just basically did a lot of dead lifts, back extensions, supermans, and ab work etc. Was at the gym from 7:30 to 10:00ish so I got a good workout in!
I am also so proud of this girl I recently met while working at the gym! She is going to her first competition this weekend and I couldn’t be happier for her! Pictures and details to come! I really wish her the best. (it is also her first time on a plane, so I hope it is a good experience for her- lord knows how awful I am at flying now…..)
I had my protein shake, and now I am munching on this delicious soup!
1:30am wake up call! (not really but just woke up and figured I could get things done!)
Plan of the day:
1- clean house/room so roomie doesn’t come home and strangle me (been so tired lately it is so hard to keep up with keeping everything neat!- who wants to buy me a maid haha jk)
2- work at the juice bar (DOUBLE today!)
3- workout sometime in-between (cause lord knows I’m not going to work out at the end of the day! I’m aiming for the Zumba class with Roxy today at Vent Fitness in Clifton Park!!)
Felt like hitting up the outdoors and trying something different outside of the gym. Got a little dirty and sweaty, but overall enjoyed it! My whole body is actually protesting right now (so soreee, especially my hamstringsss). Being on my feet for around 60 hours this week, and trying to workout is going to take some getting used to. I am optimistic :).
Here is a little video from my workout in the park.
Workout consisted of:
-10 sets of sprints with 1 minute of rest in-between
-inversion hand stands (wow, harder than you think after not doing these for over 10 years!)
– Regular and Tricep Pushups for a total of: 2 each not on my knees, and 50 knee pushups (25 regular and 25 tricep)
– Then burpees with 45 seconds on and 15 seconds rest for 5 sets
As usual I am including videos that give decent examples of how to do the exercises yourselves. This is part of how I learned myself, as well as getting involved at the gym with some of the trainers in smaller classes. I was able to learn through their corrections, and videos online how to do most of what I am doing now. As bad as it sounds, if you can afford it, I would definitely suggest getting a personal trainer to at least teach you proper form and how to do different workouts. If your gym offers free equipment instruction, and if the workers are willing to help, take advantage of that as well! I have pulled Scott from my gym a few times to show me how to use a machine or if I am doing an exercise correctly.
I don’t even know how to really describe how I do these and I can’t seem to find a video on it either! Maybe I am doing something really wrong and dangerous lol I guess I should ask someone at the gym sometime :-p
Did 5 sets of these 1 minute on and 30 seconds rest