Thursday's workout

Cardio workout
Treadmill for 35 min. After warming up, I did intervals, running 1 minute and resting 2. I ran at the pace of 4.8 and the resting walk was at 3.6. 4 jogging intervals and then I came down gradually.

Strength training
Lat pull downs: 90 lbs. ; 12 reps /2 sets
Seated row: 90 lbs. ; 12 reps /2 sets
Chest press: 90 lbs. ; 12 reps /2 sets
Shoulder press: 90 lbs. ; 12 reps /2 sets
Leg press: 118.5 lbs. ; 12 reps /2 sets
Chest flies: 70? lbs. ; 12 reps /2 sets

Core strengthening
Reverse crunches with feet on ball: 12 reps / 2 sets
Ab crunches: 25 reps / 2 sets
In and outs : 12 reps /2 sets
Plank: 20-25 secs. / 2 sets

Stretches

Now I need to do some more walking/biking this weekend to keep this up. Monday our trainer is back. Will we be ready?

Month of May

May is a crazy month for me. May 1 is E's birthday. May 8 is our anniversary. 22 years this year. May 10 is Mother's Day. May 14 is the anniversary of my mom's death. May 24 is my birthday. 46 is going to be a great year.

working out

Monday, I didn't feel like doing a full workout. I wasn't feeling all that great. But instead of just sitting at my desk, I decided to go for a walk outside in the beautiful weather we're having right now. That's a pretty big change for me. Not all that long ago, I would have just sat at my desk over lunch and read.

Tuesday, I still wasn't extremely motivated but I made myself go to the fitness center. I promised myself I didn't have to really push it. So I did a rolling hills workout on the stationary bike. 30 minutes at L2-L5. I tried to keep my RPM up to about 70-75.
Afterwards I decided I needed to do some strength training since it's been about a week when I worked out with weights.

Lat pulldown: 90 lbs : 12 reps / 2 sets
Seated row: 90 lbs : 12 reps / 2 sets
Shoulder press: 90 lbs : 12 reps / 2 sets
Leg press: 110 lbs : 12 reps / 2 sets
Chest press: 90 lbs : 12 reps / 2 sets
Ball squats : 10 reps - these are killing my knees so I thought I'd better stop
Chest flies on the ball: 6 lbs weights - 12 reps / 1 set
Straight arm : 6 lbs weights - 12 reps / 1 set

I did some core workouts too.
Reverse crunches ; feet on ball ; 12 reps / 2 sets
Ab crunches : 25 reps / 2 sets
In and outs : 12 reps / 2 sets
Plank : 20-25 secs. / 2 sets
Seal

Stretches

Not too bad for not wanting to push myself. 8-)

Sunday bike ride

Yesterday I biked about 13-14 miles on the new bike. It went so very sweetly. Gears shifted smoothly. No clanking or feeling like they were going to pop out of gear. We went biking on the Fred Meijer's Heartland trail out of Greenville (well Sidney really). It was so quiet and peaceful, not a lot of bikers unlike the White Pine trail near our house. E who just turned 6 did really well the first 4 miles. We stopped for lunch and then the big guys and I went on for another couple of miles. We turned back and met T and E on the trail. E had some problems with the last 2-3 miles. Pretty good for a kid who's only been biking on a two-wheeler for about a month.
I could really tell that the cardio training is working. My legs were hardly tired at all at the end of the day. I was working on a gear 4-5 quite easily. I did some sprints where I got all gears engaged as well. I did 3 or 4 sprints over the ride.
Weather was glorious. I've got a bit of a sun burn but not too bad. Can't wait to get out there again.

Progress

So I've started listening to a podcast called "Fit2Fat Radio". They mentioned that to lose weight, start eating at the calorie level you would want to maintain at. They give notes about Basal Metabolic Rate and so on.

So at my current weight, 297 :

2052.3 (BMR) x 1.55 (moderately active) = 3181 calories

I'm eating about 3181 calories a day to maintain this BMR.

I'd like my goal weight to be between 155-160 lbs.

1434-1456 (BMR) x 1.55 (moderately active) = 2247.5 calories

So to lose weight gradually, I should be eating 934 calories less a day. That's about 19 points if you count each point as 50 calories.

Last chance workout before WW tomorrow

Since I did a lot of arm strength training yesterday, today I mainly focused on cardio.

Started on the elliptical machine for 20 minutes. Warmed up at L2 for 5 min. Then every 2 minutes I uped the level 1-2 notches ending at L8. Then I did 30 sec. hits increasing levels from L10 to L11 and L12. Between each 30 sec. hit, I lowered it back down to L8 for 30-60 seconds. Then I brought it back down a level or two every two minutes until L2.

Moved on to the treadmill for 25 minutes. Starting at 3.0 for about 4 minutes or so, moved up 2 points every 2-3 minutes. Finished with 2 minutes at 4.0. Had a hard time finding my rhythm which allows me to just walk fast enough to keep up with the treadmill. Came back down gradually over 7 minutes and cooled off. Really sweating today and yesterday.

Brief Core workout
Reverse ab crunches : 12 reps / 2 sets
Ab crunches ; 25 reps / 2 sets
In and outs : 12 reps / 2 sets
Ball squats : 10 reps
Chest flies with ball and 5 lbs weights ; 12 reps

Stretch

Workout Monday

Tina is off on vacation for a couple of weeks so I am on my own. I used the hill workout we did a couple weeks ago.

Using the stationary bike, I warmed up at L2-L3 for 5 minutes. Every 2-3 minutes, I increased 2 levels trying to keep my RPM at around 80+. I increased 4 times ending up after 15-20 minutes at L8. Once at L8, every minute or so, I would increase my levels for 30-45 seconds, easing back to L8. I started with L10, then did a L11 and then L12. At 20-25 minutes I started backing down a level or two every 3 minutes. Finishing with L2 for 4 minutes to cool down.
Cardio - 30 min.

Strength-training
Lat pulldowns: 90 lbs. 12 reps / 2 sets
Seated row: 90 lbs. 12 reps / 2 sets
Chest press: 90 lbs. 12 reps / 2 sets
Leg press: 110 lbs. 12 reps / 2 sets
Shoulder press: 90 lbs. 12 reps / 2 sets
Biceps curls : 30 lbs. 12 reps/ 2 sets

Core work:
Ball squats: 10 reps / 2 sets - this was really hard today
Chest flies with ball : 10 lbs. weights 12 reps /2 sets
Reverse ab crunches with feet on balance ball: 12 reps /2 sets
Ab crunches : 25 reps / 2 sets
In and outs : 12 reps / 2 sets

Stretches.

GO me! I'm getting stronger and I feel really good about all the work I'm putting in to this.

Workout Saturday night

Saturday night the kids went to bed early since they were tired. I set up the Wii and played Wii sports for about an hour. I'm not sure what muscles Wii tennis and boxing use but my arm was definitely sore after playing for an hour. I tried not to go too crazy with the remotes.
Afterwards, I did 25 biceps curls with 5 lbs weight.
Ab crunches 25 reps / 2 sets
Reverse ab crunches 12 reps /2 sets
In and outs 10 reps

Not terribly strenous but better than sitting in front of the TV for an hour.

Tracking food you eat

Why do I have such a mental stumbling block about food tracking? I've tried any number of times but I can think of every excuse to avoid it. I know it's one of the best tools in working towards significant weight loss, so what is stopping me?

So this week I'm committing to tracking everything that I eat. Writing it out in my tracker. Maybe I'll start a little book with frequent foods I eat and their points worked out. Like my morning yogurt and granola or that little packet of pretzels I eat every so often in the afternoon.

Afternoon workout

Had a couple hours this evening before I had to attend convocation so I went to the fitness center.

Started off on the treadmill: 35-40 min. Warmed up for 5 min. Then every two minutes or so I moved up one point until I was at 3.8. I stayed there for 4 minutes, then pushed it up 2 more steps. I did 4.0 for 2 minutes and then began moving the intensity down again until I was at 3.2/3.3 for a cool down.

Strength training:
I increased the weight at every machine by 5 lbs. after Monday's workout I thought I had been too easy.
Lat pull down: 90 lbs. 12 reps / 2 sets
Seated row: 90 lbs. 12 reps/2 sets
Chest press: 90 lbs. 12 reps / 2 sets
Shoulder press: 85 lbs. 12 reps / 2 sets
Leg press: 110 lbs. 12 reps/ 2 sets
Ball squats: 12 reps with 5 lbs. weights ; biceps curls -- 12 reps. without weights

Now my arms are a bit trembly.

Core training:
Chest flies on ball: 10 lbs weights ; 12 reps / 2 sets
In and outs ; 10 reps
Ab crunches ; 20 reps / 2 sets
Reverse crunches with feet on ball ; 12 reps / 2 sets

Stretch

Cardio workout

Worked out on all three cardio machines for 15 minutes a piece.

Started on the treadmill. Warmed up for 5 minutes. Gradually increased speed to 3.5-3.6. One 1 minute jog at 4.3. Brought back down to 3.2.

Moved to elliptical machine. Started at L3. After 3-4 minute warm up, increased one level every 2 minutes up to L6. Did 30 second hit at L6 and then worked my way back down to L2.

Finished on bike. Started at L3-4. Increased every two minutes up to L7 and then back down again. Cooled off for 4-5 minutes.

Tried to do ball squats, but my knees were complaining too much.

Ab crunches : 40
In and outs : 10

Stretches

I thought that since we did a session of interval training yesterday, I should just take it a little easy and not do too many hits today. I just worked up and increased my levels and intensity and put in my time on each machine. I did work out for a total of more than 45 minutes overall.

Workout with trainer

Another workout with Tina. Last one for a couple of weeks since she's going on vacation.

Cardio this week:
Hill climbing with hits

Bike (25 min. total)
3-5 min. warm up at L2-3 ; every 2 min. go up a level or two ; at 15-20 minutes (L7 today) begin by going up 1 level and doing a 30 sec. sprint ; rest 30 sec. at your home level and then up 2 levels and doing a 30 sec. sprint ; rest 30 sec. back at home level ; go up 3 levels and then up 4 levels doing 30 sec. sprints and coming back done to the home level for 30 sec. of rest each time. Cool off by backing down 1 level every 2 min. and cooling off for 2-4 min. at L2 or L3 until you are comfortable. I kept to a pace of about 21.3-22.3 for my sprints and rested at about 16.4.

Strength training:
6-8 reps / 3 sets ; start at 5 lbs. under weight ; do one at weight ; do last one at 5 lbs. over weight
Chest press -- 85 lbs weight
Leg press -- 98 lbs.
Lat pulldown -- 90 lbs.

I think I need to increase my weights. The last set was still pretty easy.

Lawnmower : lean over as if going to start a lawnmower ; legs slight bent at knees ; arms parallel to upper thighs ; hold weights out and bring back to chest ; 8 lbs? maybe 10?

Dead weight ? : legs almost together ; back and shoulders straight ; look out ; hold weights at about knee height and bring to waist ; palms facing in (not in a biceps curl position) ; move from heels ; tighten glutes and legs as you bring up weights ; 25-30 lbs.

Chest fly on ball : ended with 10 lbs.

Planks (30 sec.) ; seal position ; downward facing dog pose

Stretch

Early Birthday present

Here's my early birthday present. A Giant Cypress bike. I really want to get out now and ride. All the nice days have been while I've had to work. Maybe tomorrow?

Monthly weight loss

From Physicdiet.com. You can register for free and create a nice chart of your weight loss over time.

Lifestyle team goals

Week one: Contact 2 friends/family members you haven't talked to in a while. I called my dad, my sister and we went to visit my brother and his family over spring break.

Week two: Workout at least 2-3 times this week. I made a point of working out in the hotel gym while we were at Bill and Patti's. I went for a walk while Eli had t-ball practice. I walked around the park twice. I also made it to the gym once for a good workout.

Week three: We had to eat 5 different fruits and vegetables a day for at least 5 out of 7 days. I was a bit nervous about this. I know in the past I might have an apple at lunch and some green beans for supper and that would be it. But spring is here and so are lots of different fruits in the stores. My helpful husband bought strawberries, kiwi, bananas, pineapple and a cantaloupe for us to eat. While I've had to be deliberate and choose to make a fruit salad or put together some different veggies in a bowl, it hasn't been as difficult as I thought it might be.

Week four: I've got to choose a Bible verse and memorize it for next week. I wonder what to choose.

posts I want to write

List of fitness freebies I've found
List of fitness blogs that are helpful
List of free fitness tools out there.
Podcasts that can help

Workout with trainer

Worked out with trainer today to make up for missing Monday during Spring Break.

Elliptical workout ; 25 minutes
5 minute warmup at L4 ; every 2 minutes increase a level ; at 15 minutes do 2 hits of 30 seconds with 30 second rest in between ; try to keep at 60 RPM

For some reason this was harder today. I think it had to do with not eating my 1 oz. of cheese and wheat thins about a half hour before I worked out. Or maybe it was the donut I had.

Strength training
Ball squats ; 12 reps / 2 sets with 5 lbs. dumbbells ; do a biceps curl at bottom of squat
Side extensions ; 12 reps / 2 sets with 7 lb weights ; lift slowly and hold arms out straight even with shoulders ; for more difficulty ; bring weights together and touch in front of chest ; lower to waist and then repeat backwards. Keep core tucked in and tight.

Lie on bosu only upper back, head touching; back and butt should be straight and level with mat. Do Shoulder flies with 7 lb weights. Start arms holding weights over head ; bring slowly down to shoulder height. Keep arms slightly curved entire time. 12 reps / 2 sets.

Lying on the ground, legs spread apart, curl slowly up with right arm reaching to ceiling. Touch right hand to left toes. Slowly curl back down and repeat with left arm to right leg.

Stretch for 5 minutes.

Gym workout

Did the triple threat today.

Elliptical : 15 minutes ; from L3-L8 and back down.
Treadmill : 15-16 minutes ; 3.0-3.6 with one jogging interval at 4.3
Stationary bike : 15 minutes ; from L3-L9 with 2 30 second hits and a 30 second rest in between and back down ; averaged 18.0 pace

Ball squats : 12 reps / 2 sets
Biceps curl with dumbbells (8 lbs.) ; 15 reps / 2 sets

Ab crunches ; 40
In and outs ; 10 reps /2 sets

Stretches (10 minutes)

April 13, 2009

Workout with personal trainer

25 minutes cardio on stationary bike or elliptical
5 minutes warmup
every 2 minutes move up 1-2 levels
at top do 2 hits of 30 seconds each with 30 seconds rest in between
go down every 2 minutes to a lower level
5 minutes cooldown

Seated row ; 85 lbs 12 reps/2 sets
Pull-down ; 85 lbs. 12 reps/2 sets
Ball squats; 12 reps / 2 sets ; 2nd set with 2 lb hand weights

With ball:
Lie down on ball
Chest flies with 7 lbs hand weights ; 12 reps/1 set
Chest 90 degree arm angle, touch weights over chest ; with 7 lbs hand weights ; 12 reps/1 set
Sit on ball
90 degree arm angle, reach over head ; 7 lbs hand weights ; 12 reps/2 sets
Feet on ball
Lift up butt from floor ; hold ball steady with heels ; 12 reps /2 sets

workout - Tuesday

Today I went to the fitness center.

Tina suggested that on non-strength training days, I spend 15 minutes on 3 different cardio machines.
Treadmill : 25 minutes working between 3.4 and 4.3 ; 2 intervals of jogging (4.3) for 1.5 min.
Exercise bike : 20 minutes working up to Lvl 5 at about a 19.4 pace.

Afterwards, I did:
Ab crunches : 30
In and outs : 20
Biceps curls with 8 lb dumbells : 12 reps / 2 sets

Stretches

workout - Monday

Today I worked with the personal trainer (60 mins.)
Treadmill - 25 minutes ; working at 3.5-3.9 and back down again. Incline was at .5-1.0%
Chest press : 85lbs @ 12 reps/2 sets
Seated row : 80lbs @ 12 reps /2 sets
Shoulder press : 85 lbs @ 12 reps /2 sets
Lat pulldown : 90 lbs @ 12 reps /2 sets

Ball squats with dumbbells : 12 reps
In and outs

Stretches

Goals

I weigh too much at this point. I'd like to lose at least 50 lbs. over the next year. By writing this down I hope to keep myself working towards this goal. Since last Sept. I've lost at least 12 pounds. I'm trying to work out at least 2-3 times a week at the gym. And at least 2-3 times at home for 30 minutes at a time.