Going from Fat to Fit

[tjf9]

Alright. I've been working out faithfully since about week 2 of this WOE but haven't really been logging it anywhere. Now I've got a bit of a routine down, plus have just started with a personal trainer (Paul), so I thought it would help to start writing things down - especially what I did during the training sessions since I can never seen to remember. :)

Progress to date: made it through week 5 of couch to 5K, completed 5 personal training sessions and started taking turbo kickboxing on Sat (not sure if that one's a keeper tho).

Schedule for this week:
M - Personal trainer & Cardio
Tu - C25K W6D1
W - Rest
Th - C25K W6D2
F - Personal Trainer & Cardio
Sa - TKB (or maybe C25K W6D3)
Su - C25K W6D3 (or maybe Yoga if I run on Sa)

Today's PT (as best as I can remember):
Ball Squats w/10 lbs 15 reps x 2 sets
Chest Press 20(?) lbs 15x1
Crunches - 15
Oblique Ball Crunches - 15
Pull Ups ??lbs 15x1
Leg Extensions 0lbs 15x1
Kickbacks 15lbs 15x1
Row 30lbs 15x1
Triceps 30lbs 15x1
Biceps (cable machine) 10lbs 15x1

Cardio:
Walk 3.5mph 1.0 incline 30 min

[tjf9]

Last night I completed W6D1 of couch to 5K, including a little bit of an incline for part of it (in hopes to simulate running outdoors).

[lisaz8605]

I stopped by to encourage you and thank you for starting this. I really need to do the same thing because I'm learning so much with my trainer I need to have it written down too! Good luck and keep it up!

[lisaz8605]

I am in a stall at the moment that started about the same time as the weight training. I'm hoping that it is just my body adapting to the exercise and I'll get back on the losing path soon. I'd love to lose 7 more lbs this month!


I hadn't lost any weight on the scale from November through December (was fighting the same 3 pounds) and then once I started working out with the trainer...doing more balance, more heartrate and more cardio...then I had a whoosh.

I think with you it might be opposite in that you're starting with the weight training and your body does need to adjust. (I was doing some heavy weights on my own in the fall.)

But if you keep building that muscle and working that body, it'll come off!

[tjf9]

Finally checking in today. It's been too busy at work for me to be here much. Here's a recap for the last few days (Wednesday is my rest day and DHs night to do whatever he wants :) )

Cardio:
Thursday - Couch to 5K W6D2 - 10 min run x2 + 20 min walk
Friday - 40 min bike (easy)
Saturday - Couch to 5K W6D3 - 25 min run + 20 min walk

Strength:
Friday - Personal Training
Opposite Arm/Leg - 4 lb - 2 sets of 6 per side
Wall squats w/ball - no weights - 1 set x 15 reps
Modified Plank - 2 sets x 30 sec
Chest Press - 30 lbs - 2 sets x 15 reps
Row - 40 lbs - 2 sets x 15 reps
Shoulder Press - 15 lbs - 2 sets x 15 reps
Bicep Curl (machine) - 20 lbs - 1 set x 15 reps
Tricep Extension (machine) - 30 lbs - 1 set x 15 reps
Leg Extensions - 0 lbs - 1 set x 15 reps
Leg Curls - 15 lbs - 1 set x 15 reps

Notes:
-Tried to do Incline Shoulder Press and it hurt, so I won't be doing that machine again.
- Bicep curl machine - 30 lbs is too heavy and 20 lbs is too light...I think I might need to try using the cable machine or free weights for that one
- For the first time my quads don't hurt the next day. I need to find a happy medium there

[tjf9]

Lisa, Thanks for the encouragement. I know that I am doing the right things to get healthier and that my weight should follow. I am trying very very hard to be patient!

[tjf9]

Yoga today. I've only done it a few times, so I wasn't sure how to do all the moves, but luckily I was right next to a pretty experienced guy, so I think I did okay. I was definitely using some different muscles so we'll see how I feel tomorrow. :lol:

[lisaz8605]

Hi Tjf9 - I know what you meant about trying to be patient. It can be difficult sometimes, especially when you're finally working so hard and want to see results. I know I'm excited about how non-machine-related my workouts are because they'll be very useful in the future and for traveling. I'm excited about your yoga experience. I've only recently used a DVD (real beginner stuff) and I'm loving it again! Keep up the good work!

[tjf9]

Today was my first time lifting without the trainer present. I think it went pretty well. I was (am) sore from Yoga on Sunday (my first time) so I did try to take it easy on my back and legs - I think it was the downward dog that got me!

Strength:
Monday
Opposite Arm/Leg - 4 lb - 2 sets of 6 per side (3-3 pace)
Wall squats w/ball - no weights - 2 set x 15 reps (3-2-1)
Chest Press - 30 lbs - 2 sets x 15 reps (4-2-1)
Pull Ups - 155/175 lbs - 2 sets x 15 reps (3-3)
Shoulder Press - 15 lbs - 1 set x 15 reps, 1 set x 12 reps (4-2-1)
Crunches - 0 lbs - 2 sets x 15 reps (3-1-3)
Leg Extensions - 0 lbs - 1 set x 15 reps (3-3)
Leg Curls - 15 lbs - 1 set x 15 reps (3-3)
Bicep Curl (machine) - 20 lbs - 1 set x 15 reps (3-3)
Tricep Extension (machine) - 30 lbs - 1 set x 15 reps (3-3)
Back Extension - 0 lbs - 2 sets x 6 reps (3-3)

Notes:
- The last set of ball squats was really 2 sets - 12 the first set and 3 the second. I was pooped!
- Took the weight down a notch for the second set of pull ups since my back and lats were sore from yoga
- No excuse on the shoulder press other than I was tired. :)
- Was going to increase wt on Leg Curl, but I was too sore. Maybe Friday.

[lisaz8605]

So are you experienced at yoga at all? From your post it sounded like it was something you used to do? I just hope it gets easier. I was feeling sort of uncoordinated, but I'm just chalking that up to being new. How is it for you?

I'm actually chuckling at your quote about "downward dog". If you're not used to it, it can definitely get you!

Ok, to answer your question, I'm really not adept or experienced with yoga, but I've always believed in it. The problem was that I had back issues and years ago when I tried it (took a class and stuck with with for weeks) it was uncomfortable for me. But now that I've strenghthened my core so much, when I've tried super simple beginner yoga moves and pilates moves, I'm doing MUCH better. I'm still awaiting some other videos to try out more, though. But I just felt like I could do into the positions a LOT better than ever. That came from warming up, working out, strength training and stretching a ton on my own. If it feels like too much for you, you might want to consider waiting on it and just doing some of the moves? I'm not sure, but with time and proper strength and flexibility it does get easier. I think I'm a testament to that.

BTW, the inchworm move I've listed starts in the downward dog position. Also when I do ball bridges or anything that makes me back tender, I immediately start stretching yoga-style with the cat and child poses. So while I'm not taking an actual class, there are elements of yoga I use constantly.

You're really doing a great job. Remember it's ok to "give up" if you just can't push through that last set. There will come a time if you stay consistent and keep working, that you'll blow through those same sets and suddenly be doing more weight. Patience and focus will get you there!

[waywardsis]

You're doing great!

I used to do yoga regularly, and it does take practice. Be easy with it and ease into the positions. Eventually, you're able to get deeper into a position or go further, longer...that's what's nice about yoga, is that you see yourself progressing.

The classes near me are in the evenings rather late, but I may start up again in the spring. Hmm.

[tjf9]

Hi ladies! Thanks for the yoga advice. I will definitely try to take it easier next time, becuase I'm still a little sore 3 days later! :lol:

Cardio update: I rode the bike for 30 minutes Monday night and then spent about 20 minutes stretching. Felt nice. Last night I ran for 25 min + walked for 20. I did the whole thing on a 1.0 incline. I meant to only do the walking on an incline, but I forgot to move it down when I started running. I got a good workout! :)

[tjf9]

It's been a busy few days, so I haven't had a chance to check in...

Cardio:
Thur - C25K Day 2
Sun - C25K Week 7 Done!
Mon - Swim

Strength:
Friday
Opposite Arm/Leg - 4 lb - 2 sets of 6 per side (3-3 pace)
Wall squats w/ball - no weights - 2 sets x 15 reps (3-2-1)
Crunches - 0 lbs - 2 sets x 15 reps (3-1-3)
Chest Press - 30 lbs - 2 sets x 15 reps (4-2-1)
Pull Ups - 175 lbs - 2 sets x 15 reps (3-3)
Shoulder Press - 15/10 lbs - 1 set x 15 reps, 1 set x 12 reps (4-2-1)
Leg Extensions - 0 lbs - 1 set x 15 reps (3-3)
Leg Curls - 25 lbs - 1 set x 15 reps (3-3)
Bicep Curl (machine) - 20 lbs - 1 set x 15 reps (3-3)
Tricep Extension (machine) - 30 lbs - 1 set x 15 reps (3-3)
Back Extension - 0 lbs - 2 sets x 6 reps (3-3)

Monday
Opposite Arm/Leg - 4 lb - 2 sets of 6 per side (3-3 pace)
Wall squats w/ball - no weights - 2 sets x 15 reps (3-2-1)
Modified Plank - 0 lbs - 2 sets x 30 sec
Chest Press - 30 lbs - 2 sets x 15 reps (4-2-1)
Upright Row - 40 lbs - 2 sets x 15 reps (3-3)
Shoulder Press - 15 lbs - 2 sets x 15 reps (4-2-1)
Leg Extensions - 0 lbs - 1 set x 15 reps (3-3)
Leg Curls - 25 lbs - 1 set x 15 reps (3-3)
Tricep Extension (machine) - 30 lbs - 1 set x 15 reps (3-3)
Bicep Curl (machine) - 20 lbs - 1 set x 15 reps (3-3)

Notes:
- Friday was tough. I wasn't able to get to the gym at lunch, so I wasn't able to lift until evening.
- Monday felt great! Every exercise felt not too hard and not too easy.

I'm wondering what made the difference on Monday. Maybe because I skipped Saturday, or maybe I was just under the weather over the weekend? Thursday's run took everything I had and Sunday I had to keep going slower and slower to finish. Overall, I wasn't very motivated and physically felt tired. Then today everything seemed to click back into place and it felt good again.

It felt really good to swim, until I got to the end and found I had lost one of my earrings. (My diamond stud earings that DH gave me when my twins were born.) Verrrry bad! Fortunately, there was no one else in the pool and my eagle-eyed gym buddy spotted it. Turns out the back had broken, so I guess I'm glad I lost it there - so I knew where to look - as opposed having it fall out in the shower and go down the drain!

[lisaz8605]

Wow - you're strong! You're doing so well, Lisa. Keep it up! Hey thanks! I didn't realize how strong I was until my trainer kept commenting about guys who don't lift what I do...but I think my body is just really responding well. Of course I have my weak points. I noticed you do impressive pull-ups! I couldn't do that!

Your exercise plan is coming along beautifully! You are keeping it varied and challenging yourself, which is excellent. I miss swimming. I'll get back to that soon enough. (What a relief about your earring, btw!!)

As for how you felt on Monday, you know there are some factors I've noticed on how I respond to working out...and one is rest previously, especially if I'm tired...and the other is food. Monday I still did really well, but I did feel frustrated and wondered if it was the smaller breakfast I'd had or just being challenged a bit too much by my trainer. Now that I'm eating LC it helps, but it did occur to me I need to eat a bit more before working out at the level I do now, ya know? Just something to consider. But whatever the case, just listen to your body and keep up the good work!

[tjf9]

Thank goodness this week is over! It's a very stressful time at work and I'm so happy it is the weekend.

Cardio:
Tues - C25K Week 8 Day 1
Thur - C25K Week 8 Day 2

Strength:
Friday
Chest Press - 30 lbs - 2 sets x 15 reps (4-2-1)
Row - 60 lbs - 2 sets x 15 reps (4-2-1)
Modified Plank - 2 sets x 45 sec ea
Pull Ups - 155 lbs - 1 sets x 10 reps (3-3)
Shoulder Press - 40 lbs - 2 set x 15 reps (4-2-1)
Cardio Intervals - 5 min
Wall squats w/ball - 10 lbs - 2 sets x 15 reps (3-2-1)
Superman - 5 x 10 sec, legs; 5 x 10 sec arms; 5 x 10 sec arms & legs
Single leg bridges - 5 x 5 sec per side

Notes:
- Did the chest press on 2 different machines - easy on one, harder on the other
- There were some new machines at the gym that we used. The weights on those were MUCH different than the weights on the other machines. I used them on the row and shoulder press. Makes me look really strong!
- The pull ups were pretty easy this time. I think losing weight has really helped :)

Lisa - the number on the pull ups is how I set the machine. The actual weight I'm lifting is my weight minues that number - so really, not so impressive :) But thanks anyway! :lol:

I think Monday was just about feeling better. This whole week has gone really well. I think I may have just been a little off last week.

[tjf9]

Finished Week 8 of Couch to 5K today and ordered my reward - a Polar RS200SD heart rate monitor. It should come just in time for me to finish the last week!

[tjf9]

Catching up...

Cardio:
Sat - C25K W8D3 - Ran on treadmill with 1.0 incline. Felt pretty good.
Sun - Off
Mon - C25K W9D1 - Ran outside and managed to stay on tradmill pace. Felt really good despite the weather not cooperating.

Strength:
Mon
Chest Press - 30 lbs - 2 sets x 15 reps (4-2-1)
Row - 60 lbs - 2 sets x 15 reps (4-2-1)
Plank - 2 sets x 45 sec ea
Pull Ups - 140 lbs - 1 sets x 10 reps (3-3)
Shoulder Press - 40 lbs - 2 set x 15 reps (4-2-1)
Wall squats w/ball - 10 lbs+BW - 2 sets x 15 reps (3-2-1)
Superman - 5 x 10 sec, legs; 5 x 10 sec arms; 5 x 10 sec arms & legs
Single leg bridges - 5 x 10 sec per side

Notes:
- Did this one without the trainer...we'll see how Thursday's session goes.
- I'm trying out http://www.getanedge.com as a place to log exercise and get some ideas on a plan as I graduate from C25K. I'm not sure if it is going to be a keeper, but I'll keep playing.

[tjf9]

Didn't get to work out as much as I would have liked... Oh well.

Cardio:
Tues - 25 min walk w/ group, 30 min swim
Thur - 45 min run/walk
Fri - 40 - walk
Sat - 45 - run/walk
Sun - 45 - hike

Strength:
Thurs - Supersets!
Wall squats w/ball - 10 lbs+BW - 2 sets x 15 reps (3-2-1)
Lat Pulldown - 50 lbs - 2 sets x 15 reps (3-3) alternating with
Bentover Dumbell Row - 20 lbs - 2 sets x 15 reps (1-2-3)
Reverse Plank - 1 set x 60 sec
Side Plank - 1 set x 15 sec
Chest Press - 25 lbs - 2 sets x 12 reps (2-2) alternating with
Chest Press - 10 lbs - 2 sets x 15 reps (4-2-1)
Leg Curls - 25 lbs - 1 set x 15 reps (3-3)
Leg Extensions - 30 lbs - 1 set x 15 reps (3-3)
Bicep Curl - 30 lbs - 1 set x 15 reps (3-3)
Tricep Extension - 30 lbs - 1 set x 15 reps (3-3)
Shoulder Press - 40 lbs - 2 set x 15 reps (4-2-1) alternating with
3 motion dumbell lifts - 2.5 lbs - 2 sets x 6 reps

Notes:
- My legs are much stronger all of a sudden. It is probably at least in part that I used a different machine...
- Supersets are hard - but fun. Keeps me on my toes!
- Used a bunch of different machines this time. Still keeping it interesting! One more reason I'm glad I have a trainer. I tend to just use the same machines over and over because I know how they work. This gives me confidence to try some new things.
- Finished couch to 5K and signed up for next week's 5K. I hope I don't have to walk too much for that!
- Got my heart rate monitor. It's a fun toy, and so nice to know how far I've actually gone. It has some nice features - an interval training one that looks especially interesting - so it'll keep me interested for a while. :)

[tjf9]

I've been super busy, so no time for board cruising. Just thought I would post my little race summary here for the 5K I ran on Sunday. This is the same as I posted in the C25K thread. I may enhance later if I have time:

I finished my 5K on Sunday in 40:55. I'm pretty happy with that, but I know I could have done better. For the first 4K, I was running at about a 13:30-ish (min per mile) pace, while most of my couch to 5K runs were at a closer to 13:05. I think the hoards of people just made it hard for me to feel like I could run my normal pace (there were somewhere north of 5000 people in the 5K), and I was so worried about going out too fast, I went too slow. During the last 1K, I averaged about an 11:15 pace, with a max pace of 8:54. I definitely had a lot left in the tank. I'm going to give it another try in 2 weeks with another 5K. This time I'm going to pay more attention to my pace, and hopefully finish in under 40:00!

I have also been keeping up the lifting schedule. Just lifted last night in fact! I'll post details when time permits...

[tjf9]

Still no time in my day. But, I had to pop in here and say what a great run I had today. Ever since I started running outside, my pace has averaged between 13:00 and 13:35 per mile. Even my race was about 13:00/mile. But today, I decided to push it just a little bit and I averaged 12:14! Woohoo! I'm going to do way better in my next race!

[lisaz8605]

I just stopped by your journal but thought I should check out your gym log too. Congrats on the race and on doing so well with the running! Wow...that and weight training too. I'm impressed! Keep it up, girl! :D

[tjf9]

Ah, finally! Some boring work to do that also allows me to post! :)

So, since I last did a real post I have lifted 4 times, run 5 times (including the race I already posted on) and done a bunch of other cardio.

I won't try to catch up last week's strength routine, so here is this week's:

Forward lunges - 10 lb dumbells x ~12 steps x 2 reps. 2nd rep included a pause on the dip
One leg bridges on BOSU thing - 5 x 15 sec per leg
Freemotion alternating row in squat- 15 lbs per side - 15 reps x 2 sets
Lat Pull Down (cable) - 60 lbs - 15 reps x 2 sets alt with
Reverse Fly - 15 lbs - 12 reps x 2 sets
Ball crunch - 3 sets - both legs, 1 leg, other leg - x 45 sec ea
Ball planks - 2 sets - 60 sec
Side planks - 3 sets per side - 15 sec ea
Incline chest press - 20 lbs per side - 12 reps x 2 sets alt w/
Ball alternating chest press - 10 lbs per side - 12 reps x 2 sets
Shoulder press, hands parallel - 15 lbs x 12 reps x 1 set, 10 lbs x 15 reps x 1 set alt w/
Diagonal lift - 2.5 lbs per side - 12 reps x 2 sets
Biceps Machine - 30 lbs - 1 set x 12 reps
Dumbell Tricep Extension - 5 lbs per side - 1 set x 15 reps per side

I think that was it. I forgot to have him write it down for me so I'm doing it from memory...

I'm either taking tonight off or tomorrow night off. I haven't taken a full rest day since before the race. I need to run once in the next 3 days, and then some miscellaneous cardio. If the weather is nice, hopefully I can take my kids for another walk!

[lisaz8605]

Yeah, those ball planks ARE hard aren't they? I was doing ok with them to start, but when my trainer added in a BOSU and THEN said "one leg" I was like...uhhh....what??? LOL

Yeah, I'm going to miss working out with him, but I guess it's a new phase for me. I'll still enjoy seeing what you're up to and getting ideas and advice and I'll post my overall game plan in my gym log. Thanks so much for checking in! Keep up the great work!

[tjf9]

I posted this in the Weight Training Buddies thread, but I'll put it here too so I remember it:

Hi ladies! I've been staying loyal to my strength training plan - working out with my trainer once a week and on my own once a week. I also flipped through a copy of New Rules of Lifting this weekend. Great book! Lou has a great attitude toward exercise and fitness. One of Lou's rules was basically it's ok if focused strength training isn't for you - ust make sure you're doing something. That combined with his statements about endurance and muscle building activites being counterproductive to each other is what made me decide not to buy the book right now. For right now, my primary focus is on running (endurance) with enough weight training to maintain and maybe slightly build muscle. At some point in the future, I probably will buy it, but probably not until next fall or winter, when the running dies down for a while.

Lisa's post about how much she can lift now reminded me of a wonderful result of weightlifting - I can lift both my kids at the same time now! My boys are over 30 pounds each and trying to lift one or both when they're acting up is a challenge. I haven't really been able to do it for any length of time since they were closer to 20 pounds each. I went out to dinner with the family the other night, one of the boys started acting up, and I was able to carry them both out of the restaurant fairly easily while DH paid the tab. Woohoo!

[tjf9]

Quick update: Since Thursday, I've run a couple of times (both times keeping it easy in preparation for Sunday's race), rode the gym bike a couple of times and swam once. I also did Thursday's strength routine again. Limited success there because the gym was just too freakin' busy and I couldn't get the machines or even the lighter dumbells. I've decided that I'm going to a different location on Mondays from now on!

[tjf9]

Woohoo! New personal best in the 5K: 36:16. I'm not setting any records, but I did improve by about 4 1/2 min. There was a 10K that started at the same time, and I did get passed by a few of them. I think my goal for next time is not to get passed by someone running twice the distance! :lol:

[tjf9]

Latest Update:
- Ran Monday - in the rain.
- Strength training Monday night - cut slightly short because I worked late
- Feeling crappy Tues, so light workout
- Was going to run today, but decided to skip because I still feel crappy and I was too busy at work.

Boo...not such a great week. Got a PT appt tomorrow, and I still need to get my long run in this week. I'll go to bed early again tonight and hopefully wake up with no more cold!

[tjf9]

I'm keeping up with my plan - mostly. Met with my trainer on Thurs - he kicked my butt! :) Ran Thur night - longest run yet - 41 min. Friday I swam (after a cocktail at lunch and dinner - I almost skipped but figured I needed to work off those drinks!). Sat - ran again. Sun I skipped. Just not in the mood and no real need to go. Oh well.

[tjf9]

So, updating my gym log has not been my top priority. ;) I've been staying on my plan - strength twice a week, running 3 times a week, and other stuff 2 or 3 times a week. My trainer has really increased the intensity the last few weeks, so I'm sweating when we're done. It's been great.

I've been sticking with One Hour Runner. I finish that this week! But, I've started to feel a little pain in the knees mostly the last week or so, so I'm trying to ease up a bit. I bought new shoes and took the tempo runs out of the lineup for a while. I'm also going to stay level with the running time (distance) until at least my next race, May 12th.

I also bought ChiRunning. It's a book about running technique that basically applies some Tai Chi principles to running and really focuses on giving advice about running form. Since I never ran in high school or anything, I really felt like I needed some advice on form. I knew that I probably wasn't doing something quite right but I couldn't find any advice on how to identify or correct my form.

So today's run was my first try at using the ideas he presented. I was doing an easy 30 min run outside. Typically, I run this at a 13:30 - 14:00 min/mi pace (I'm slow) and my heart rate is ~148. Today, I focused on relaxing while I run and keeping good posture. I ran at a 12:51 pace and had an average HR of 145. Huge difference!

Even though the roots of his advice are a little new age-y, the physics make total sense. It was exactly what I needed and I think it will definitely make me a better runner. I'll find out for sure when I run my next race on May 12th. I don't expect to PR this one (it is very hilly) but I'd like to be in the middle third of the pack instead of the bottom third.

I sped read the book pretty much all day Sunday, so I need to go back and read a lot of it more closely before my next run. It was amazing how fast this run seemed to go by even without any music. I hope my long run feels as good as this one. I'm up to 60 minutes this week!