LisaZ's Focus on Strength

[lisaz8605]

Well, I guess it's about time I started a gym log considering how much I've been gushing over exercise and how it's saved me on so many levels. For anyone that doesn't need all the details, just skip this post and read on to what I'm currently doing...

My Background

I've been working out throughout the last two years in various ways, focusing primarly on walking (outside and inside, including walking DVDs) while mixing in other things. Walking was actually a mainstay for me for many years and it will continue to be, though I've grown so much with my fitness efforts that it is no just a supplemental part of it.

In 2005 I did a good bit of water aerobics (going back to my roots and also because I was dealing with therapy for the herniated discs in my back and neck). I tried step aerobics and even spinning, but I struggled with the scheduling and the impact on my body. In 2006 I began to focus on the treadmill and the elliptical and concentrate more on weights to supplement the cardio. I succumbed to major business stress in the summer of 2006 and when I began my new LC life in September 2006, I also rediscovered weight training.

In the fall of 2006 I started focusing more on weights than cardio and really began to test and challenge myself. I also started doing more core strengthening. Though it wasn't the most aggressive approach (not like I do now) I DID see and feel a difference. I started PP in November and over the course the last part of 2006 saw a decrease in my hip, waist and bust measurements, though the scale didn't join them.

For Christmas, my DH purchased a set of 5 sessions with a trainer and I honestly have to say it's changed my fitness life. I went from 185 to 178 since the beginning of January and my strength is significantly different. I can now do real push-ups and ab exercises that I never thought I'd survive.

I will be posting both the exercises I've done during the past 5 weeks as well as the new ones added.

My goal is to meet with my trainer once a week and then do "homework" twice more, for a total of just 3x/week of working out. I have a business and home I must take care of and a great deal of other responsibilities that keep me from the luxury of working out whenever I want, but I have made a commitment to do this because I see it as an investment in me.

Yesterday was Meeting 5 with my trainer and I have 6 more left. He has measured me and we will be tracking my progress from that point, although he and I have both noted SIGNIFICANT progress (body shape and strength) since we first started.

[lisaz8605]

For Weeks 1-4 this is overview of workout routine, which was modified by my trainer weekly. Though he suggested some mixing and matching, I'd often an attempt to do the majority of these things at each session.

ABS

Regular:

 Regular crunches, 3 sets of 15-25
 Bridges, 3 sets, hold for count of 30
 Planks, 3 sets, hold for count of 30

With object and/or resistance:

 Crunches ON stability ball, 3 sets of 15-25
 Long-arm crunches ON stability ball, hold two weights (5# each), 3 sets of 15-25
 Crunches USING stability ball (transfer), 3 sets of 15-25
 L-shaped crunches - reaching to feet, with weight/medicine ball, 3 sets of 15-25



CIRCUIT

Toning Cords – pink:

 Push, regular, 3 sets of 15
 Push, alternating feet*
 Pull, regular, 3 sets of 15
 Pull, alternating feet*

Toning Cords – purple:

 Shoulder pull, alternating side and front, 3 sets of 15

Free-form:

 Squats with stability ball, hold two weights (10# each), 3 sets of 15
 Modified push-ups with bar (pink), 3 sets of 10**
 Double pad balance with bar curls and forward lifts (pink)

Machine:

 Circuit #2 and #3, 45#, 3 sets of 15
 Pull/squat, 35#, 3 sets of 15*
 Flies, 20#, 3 sets of 15*
 Reverse Flies, 5#, 3 sets of 15 (added in Week 3)*

CARDIO

 30-45 minutes, heartrate 124-166, one day of intervals

*Anything noting some kind of balance has been changed every week to incorporate a new challenge. I have done all flies, reverse flies and squat pulls on both Bosu balls and double disks.

**Push-ups went from modified with the bar and disks to actual, non-modified push-ups

Note: Reps for things like ab work have also increased, some of which I'm doing 3 sets of 25

[galatia]

Welcome to the neighborhood. :D

[lisaz8605]

It's Week 5 and things have changed a bit. I'm still keeping the above challenges to mix and match*, but have added the following:

ABS

 Reverse crunch, 3 sets of 15
 Long lever crunches (on stability ball) with heavier weight, 3 sets of 15

CIRCUIT

Free-form:

 Push-up hold, one-hand side-to-side weight transfer (while stacking step risers) 3 sets of stacking and unstacking 4 risers. [What shall I call it? Riser push? I's unorthodox and I love it!)
 Regular push-ups
 Inchworm, hold for count of 5, about 4 reps or whatever I can handle
 Push-ups with wrists on foam roller, 3x6
 Step up, knee raise, with weights, 3x15
 Fast feet switch on step (30 seconds)


Machine:

 Pull-ups, Modified, 3x6

CARDIO

I'm continuining to do my own thing (trainer is concentrating on other aspects) I should note that I'm watching my heartrate on the cardio equipment just to ensure I'm working hard and I'm using my "interval instincts" quite a bit. I have begun some running/jogging intervals on the treadmill (about 60 seconds each) which seems to be challenging me a great deal.

*Before I didn't need to mix and match much because I could fit in all these exercises. Now it's getting to the point where I need to alternate.

**********************
BTW, my workout yesterday was basically just these new things only and I was sweating like crazy! It was a real challenge for me to survive some of this more explosive stuff. If the weight doesn't come off after TOM (which just started today) I will take my weights and go home pouting! LOL

[tjf9]

Hi Lisa. Thanks for the visit.

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!

My trainer is going on vacation next week and he asked me if I thought I'd be ok on my own. I told him that as long as I had his notes, I'd be fine! :lol: I can't remember anything it seems unless I write it down. We'll see how I do next week.

You're doing great. 7 lbs last month is awesome! 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! :)

[j13]

Hey Lisa -

It's awesome that you've managed a way to keep things structured like this. I found that that was key for me - getting something I could live with and just doing it. I don't necessarily enjoy it a whole lot, but I love the way it makes me feel the other 23 hours of the day, so it's way, way worth it. If I had to choose between the diet and the exercise, I'd keep the exercise - it's the best.

Keep it up - you're really doing great. :)

-j.

[Demi]

Welcome to the hardcore world of gym logging ;) :D

It really does help to keep a log of what you're doing ... helps chart progress etc., and it's great for everyone else to see what you're doing too :)


Your workouts are looking great :thup: As for the mix and matching, my suggestion would be to do your resistance work separately to your cardio, or at the very least do your resistance training prior to your cardio (which you may already be doing).

As you progress you will probably find it best to lift and do cardio on separate sessions, i.e., lift on one day, and then do your cardio the next. For example, I currently lift on Monday, Wednesday and Friday, and do cardio on Tuesday, Thursday and Saturday.

Or you could do your resistance training at a morning session at the gym, and then your cardio session in the afternoon.

In fact, I expect that I will be doing that on several days during the week, once I get past week 4 of my programme and the HIIT sessions increase to 4-5 times a week.

To be honest though, it's entirely up to you ... but something you shouldn't really do is resistance training on consecutive days, as your muscles do need time to recover.


I'm curious about the "Russian twist" and the "inchworm" (the latter sounds like something my trainer showed me yesterday)
Ball Bridge/Russian Twist
Lie on your back on a Swiss ball so that your shoulders are on the ball, your heels are on the floor, and your body forms a straight line from shoulders to heels. You want your arms straight out to you sides and perpendicular to your body. You should feel a good contraction in your glutes and hamstrings. Hold for 15-30 seconds.
Then go into a Russian twist: your shoulders are on the ball, your knees are bent and your feet are flat on the floor. Raise your hips, so your body forms a straight line from shoulders to knees. Now twist your upper body to the left, with your head turning so your eyes follow your hands. Return to the starting position and repeat to your right side. Keep your lower body as motionless as possible.

Inchworm
Stand with your feet together, bend straight over and put your hands on the floor just in front of your feet. Slowly walk your hands forward until you body is as elongated as you can make it, with your weight balanced on your toes and hands. Now walk your feet back up to your hands until your feet and hands are both flat on the floor again. Perhaps a couple of yoga positions would give a better visual: slowly walk your hands forward until you are in Downward Dog, and then walk your hands further forward into Plank.

[lisaz8605]

It's great to come to my gym log and find visitors! Thanks for the tips, Demi. I'll stop by yours shortly. It turns out I actually AM doing the inchworm!

Today I was very weary (as a funny story in my journal will explain) but I still went to the gym. It's my goal to go 3x/week and do my abs and resistance (first) and cardio afterward so that I have the other days "off" (in the traditional exercise sense of the word only!) Because I'm leaving on Sunday to see my Mom, I wanted to make sure I got my workout in today and then one on Saturday. But I was fighting some extreme weariness, so I opted to only do abs and resistance today (which as Demi said, is actually a good approach).

I struggled, but think I got a good workout and since some of what I did was explosive kind of work, my heartrate was definitely up there. Here is what I did:

Warm-up - upright bike - 7 minutes


*L-shaped crunches - reaching to feet, with weight/medicine ball, 3 sets of 20

*Crunches USING stability ball (transfer), 3 sets of 20

*Bridges, feet on stability ball - 3 sets, hold for count of 30, pull-in for glute work count of 5

*Planks - 3 sets, hold for count of 30, alternating leg count of 5

*Regular push-ups, 20 total -- 10 beginning of workout, 10 at end

*Push-ups with hands on foam roller - count of 6

*Riser stacking and unstacking (alternating hands in push-up position) - 2 sets

*Inchworm, hold for 10 count, 4 sets

*Assisted pull-ups, 3 sets of 6

*Pull squats balancing on disks, 35#, 3 sets of 15

*Step-ups, with knee-up and arm raises (using 10# weights) - 3 sets of 15 for each leg

*Quick foot switching on step, 3 sets of 50 count (sometimes a few more)


I realize after writing this all out that I neglected my lower body a bit, so tonight I think it would be wise for me to do some lunges. But I'm glad I stopped when I did because I was tired. Also looking at my list I'm proud of what I did considering how beat I was!

[Demi]

Looks like a good workout to me :thup: ... and kudos to you for going and getting it done even though you felt tired and didn't want to :)



Is a "swiss ball" a Stability ball or is it something different?

I like your advice about separating my cardio and resistance training, but for right now I'm combining them for convenience. I suspect when I do harder/heavier weight training I will want to split them more. I do warm-up and complete resistance/strength training first...always...and then go off and do cardio. I'm sure I'll change things up as I go, but for now it seems to be working (especially psychologically) just to be going to the gym 3 days per week ya know?

So are you enjoing the HIIT? It seems like such a short time, but boy do I know how tough it can be!
Yes, the swiss ball is a stability ball, and it's also known as a fitness ball/gym ball/exercise ball as well. I would actually use 'fitness ball' myself, but I used 'swiss ball' when describing the Russian twist because that's how Lou Schuler refers to it in NROL.

Can understand why you're combining the cardio and resistance for convenience. Pleased to hear that you do your resistance work first, and cardio second :thup:

As for HIIT, am I enjoying it?? To be honest, not really, because I hate running (and it kills my shins) but I do enjoy how quickly it is over and done with! ;) :lol: I might try doing it on the stationary bike next week to see if it feels any better. I would love to do it on the rowing machine, but I really don't think that my shoulder is quite up to it just yet.

[lisaz8605]

Yes, the swiss ball is a stability ball, and it's also known as a fitness ball/gym ball/exercise ball as well. I would actually use 'fitness ball' myself, but I used 'swiss ball' when describing the Russian twist because that's how Lou Schuler refers to it in NROL. I use "stability ball" but as long as we're talking about the same thing it's MUCH easier for me to envision!


Can understand why you're combining the cardio and resistance for convenience. Pleased to hear that you do your resistance work first, and cardio second :thup:

As I said, all things being equal, I'd love to split up the days. As a matter of fact, I am today (will do cardio today). But for most times, the convenience really helps keep me going and keep balance with everything else I have to do. My next step will be to mix things in from there, such as more yoga. (Are you doing a class, videos, or just stretching that you know?



As for HIIT, am I enjoying it?? To be honest, not really, because I hate running (and it kills my shins) but I do enjoy how quickly it is over and done with! ;) :lol: I might try doing it on the stationary bike next week to see if it feels any better. I would love to do it on the rowing machine, but I really don't think that my shoulder is quite up to it just yet.

Now THAT is an honest answer! LOL You know I feel that way about the days I do the treadmill...I used to adore it, but it's no longer my favorite. Still, being able to sprint/run/jog for a bit does create quite the impact. I wonder if it's any better than pushing myself on the bike or elliptical, though. But I continue to do it so that I'm constantly mixing up my cardio and not getting in a total rut. Right now I'm still doing it longer (30-45 depending on day, mood, equipment) but as soon as I'm on my own again I'll be trying out what you do.

It's all outlined in NROL, right? I will ask for the book for my birthday, I think.

[lisaz8605]

As promised, I did my cardio today at the gym. Because I just stopped by for that alone, I did 50 minutes on the ellipitical at a good pace and intensity. After resting up tonight I'll be going back tomorrow to do both together.

[lisaz8605]

I went to the gym today for my third workout of the week (Tu/Th/Sa) and showed myself little mercy because I was feeling a bit better (a little less tired). Besides, I was aggravated with the scale and everything else, so I figured the best way to deal with it would be to attack my workout with ferocity and really "let go". As such, I did the following:

Warm-up - treadmill - 10 minutes


*L-shaped crunches - reaching to feet, with weight/medicine ball, 3 sets of 20

*Crunches ON stability ball (with medicine ball and feet on pad to increase difficulty balancing), 3 sets of 20

*Bridges, feet on stability ball - 3 sets, hold for count of 30, pull-in for glute work count of 5

*Regular push-ups, 30 total -- 10 beginning of workout, 10 at end, 10 at home (to show DH, haha)

*Push-ups with hands on foam roller - 2 sets, count of 6

*Riser stacking and unstacking (alternating hands in push-up position) - 2 sets, no break

*Inchworm, hold for 10 count, 4 sets

*Assisted pull-ups, 3 sets of 6

*Flies 20#, standing on BOSU ball, 3 sets of 15

*Stationery lunges, 2 sets of 15 (each leg)

*Ball (stability) squats, 12.5# each (25 total), 3 sets of 15

*Step-ups, with knee-up and arm raises - 3 sets of 15 for each leg, 2 sets with 20# weight)

*Quick foot switching on step, 3 sets of 60 count - very fast

Cardio - treadmill, 30 minutes - approximately 10 minutes total running at 4.9 mph (alternating resting). I'm unsure of heartrate because the machine was acting goofy, so I just kept doing intervals. Many were 30 seconds of running, best time was one 2-minute interval.

As always, my workout ended at the stretching station, where I concentrated on my legs, back, neck and hips.

[j13]

Lisa - how long are you spending doing your workouts? Seems like a LOT to do on any given day!

Doing intervals for cardio is great, imo - not necessarily HIIT, which I'm not in condition for yet, just doing the kind of thing you're doing. It's been a big part of my routine from the start...although at the start it was intervals of "walking" and "not walking..." :)

I'm so annoyed at not being able to work out...I HATE being sick. Hopefully I'll get it in tomorrow before I go down to AC.

-j.

[lisaz8605]

I answered Jake's question in his gym log, but will also post it here for anyone interested:

To answer your question, I spend about 2 hours at the gym. I take about a 1/2 hour to warm up and do abs and isometric work...push-ups...bridges, etc. I use about 1/2 hour to do resistance/strength training, which right now is determined by what my trainer has shown me. Today it was squats and pull-ups and such. Sometimes I spill over depending on the rest I need in-between (for that quick-step thing I do, shuffling my feet fast on a step - kinda like climbing a hill and trying to keep my feet touching light - I'm gasping for breath and running for the water when I'm done...I need extra recovery time for that). The remaining hour of my workout is comprised of 30-45 minutes of some form of cardio, which I switch out and try to use intervals with, as you mentioned. (HIIT is in my future, though, but for now I'm winging it.) I use at least 10 minutes to stretch out really well. My flexibility has truly come back to me...the kind I'd send in the days of martial arts and dancing (I did tap in many musicals years and years ago). So I concentrate a lot of that. My next goal is yoga, which I'm trying carefully to incorporate into a hectic schedule.

You're right, it IS a lot to do, but I'm trying to be thorough yet efficient with my time. I figure if I do this just 3x a week, then I need to combine it as I have. It's difficult with my schedule to promise time to drive to the gym and workout every day...so this is my compromise.

If I can get myself to do some working out at home (e.g. yoga) that's cool, but otherwise I allow myself days off plus if I'm not up to the challenge of doing it all, I will split up the cardio and do that the next day (with I did on Th/Fr of this week).

[galatia]

Hi Lisa. Thanks for the visit. I read your thoughts in your journal. I understand your feelings. I do find being able to talk things out in my gym log to be helpful. "Claiming" my failures as well as my successes, is equally hard for me. They are all part of the journey. And I hope in the end it all leads to success. :)

Drop by anytime.

[tjf9]

Lisa - Great job pushing yourself! I like your workout - not so dependent on machines. My trainer started me on machines, but we're going to work toward more free weights and functional type workouts after he gets back.

Keep up the good work!

[lisaz8605]

Today I met with my trainer (my weekly kick-off) and had a wild and NEW workout, which was awesome.

We focused on heavy weights on various machines I hadn't tried yet...such as isolateral shoulder press and prone leg curl, etc. I don't have time to post the actual details right now, but I will as soon as I can. My trainer was impressed with some of the weight I managed, especially since I was doing 8 reps and about 4 sets each. He also made me do push-ups at the END of that workout...and I managed one set of 9 and one set of 10 for him. :D

[tjf9]

Great job Lisa! Your new workout sounds great. Sounds like your trainer is mixing it up which should be great for your body - it won't get too used to any one routine.

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?

[lisaz8605]

Monday's Workout (2/12)

Here are a few more details that I jotted down. The machines are VERY new to me, and trainer was adjusting and determining what I could handle yesterday, so I'm still iffy on the actual weights I managed. (The machines we used start out with a base weight and then you add those circular weights to it on either side to create a total).

Warm-up: 10 minutes upright bike

Abs/Core - Trainer supervised and adjusted

Bridge with feet on stability ball - in motion (pulling feet back, bending knees, and contracting glutes and hamstrings) - 10 reps, 3 sets

Plank with forearms on stability ball - holding for 30 ct, 3 sets. Final set with feet on BOSU ball.

Crunches using stability ball (transfer from knees to overhead) - 25 reps, 2 sets

L-shaped crunch with heavier medicine ball - reaching for toes, 25 reps, 2 sets

"Leg lift" crunches - laying on back, holding rail with arms, lift both legs to L-shape and then pelvic tilt (lifting tush) swing legs back down to straight position (no touching floor), repeat! 10 reps, 3 sets (one without the rail - Both are Killer!)

Heavy weight set

Note: All of these began with a "no weight" warm-up and then started lower to determine what I could handle. The weight listed is where I ended up for at least the last two sets.

Chest Press (chest) - 45#, 1 warm-up set of 10 (no weight) and 3 sets of 8 with added weight

Iso-lateral row (back) - 100#+ - 1 warm-up set of 10 (no weight) and 3 sets of 8 with added weight
(machine has base weight over and above what was added)

Iso-lateral shoulder press (shoulders) - 50# total - 1 warm-up set of 10 (no weight) and 3 sets of 8 with added weight
(includes machine base weight in this estimate - this is a weak spot for me)

Squat (legs) - 100# - 1 warm-up set of 10 (no weight) and 3 sets of 8 with added weight

Leg Extension (legs/quads) - 50# 1 warm-up set of 10 (no weight) and 3 sets of 8 with added weight

Prone Leg Curl (legs/hamstrings) - 40# 1 warm-up set of 10 (no weight) and 3 sets of 8 with added weight

Pull-up - modified/assisted on machine, 3 sets of 8 (increased from last week's 3 sets of 6)

Final test: Push-ups - 1 set of 8, 1 set of 9, 1 set of 10, with rest in-between

Cardio: 30 minutes elliptical, heartrate average 145+ with random intervals

P.S. I'm writing this the day after and I'm officially quite sore!!!

[waywardsis]

You're hardcore ;) I am impressed with your push-up abilities! Do you find them hard on your wrists at all? I think I may have one bum wrist :(

[galatia]

Hi Lisa. Looks like a great work-out. Those push-ups are impressive, especially after all the other stuff you did before them. Well Done! :)

[lisaz8605]

You're hardcore ;) I am impressed with your push-up abilities! Do you find them hard on your wrists at all? I think I may have one bum wrist :(


Hi Lisa. Looks like a great work-out. Those push-ups are impressive, especially after all the other stuff you did before them. Well Done! :)

Thanks babes! I appreciate the kudos, especially from the buff likes of Galatia! ;)

Hey Waywardsis, I know what you mean about the wrist thing, but what I found is that I need to be on cushioned pads when I do it and that helps. When I tried to do push-ups on the flat part of a BOSU ball it killed my wrists! So I had to nix that right away. I also do yoga on my own cushy mat for the same reasons. I've never been able to do stuff on hard floor or even just regular carpeting. I have a suggestion on something for you to try that I'll post here and in your journal too. If you have a stick of some kind (at the gym we have the weighted kind) and a BOSU ball (looks like a half sphere) you can grasp the bar (balanced on the ball) and do push-ups at an angle. This way you're gripping, not placing your palms flat and aggravating your wrists. Would that help? Another thought is to use a railing somewhere at an angle. We have some at our gym as well (that go around the perimiter of the stretching areas) that I use to hold on to when doing certain ab work and also to stretch and such. Oh yeah, the other similar concept would be those heavy "handle" objects I've seen...do you know the ones I mean? Basically I'm thinking anything to allow you to grip versus just press. Let me know if that helps!

[HardAche]

What an amazing story. I'm really in a different place in my life in terms of fitness and thinking how that will (hopefully) change my quest to become a Mom (i.e., a much healthier pregnancy) and then very much be a part of how I raise my children (keeping them active). It turns out our goals are very similar. You have your own inspiration...but for the record, you're inspiring me too!

Thank you for the kind words...an inspiration?? I feel far from it when I compare my life with the challenges others have defeated. I'm sure you will be a much healthier mom with the workouts you're doing these days!
I'm gonna keep going forever now that I've found my groove. I want to show my kids by example that nothing can stop you if you want something bad enough. I seem to be on the right track my oldest son is quite impress with my results so far!
Thanks again and enjoy your Valentine's Day.

[lisaz8605]

Setting a good example for your children is the most difficult and most rewarding challenge there is, I think...and the longevity that comes with it...the return on that investment...is nearly timeless.

[HardAche]

I certainly agree with you and doing everything for your kids. I keep trying to challenge them on a daily bases so they will grow in every way.
I'm doing this for my health and for my son to see that he can do more than play games with his free time. Don't get me wrong he's a great kid and his an honor student but he hates doing anything physical except playing football.
Football season is over and he's gaming again. I just want him to be aware that he can exercise without it being a team effort...or maybe getting him on my LIFTING team.
I'm ranting because he is one of my challenges....he sees me working on the computer and has decided he doesn't have to be active. I tried explaining that everyone needs to be active and eat right... he says I know dad.....I think it's to shut me up only!
Oh well....we all have our challenges....next is lunch....I forgot again!!!!

[lisaz8605]

Ok, I just posted in my journal about everything I went through to get to the gym today. Here is the Cliff's Notes version: I was overdue as I'd planned to go yesterday but we had a "nor'easter" come through and everyone stayed put so I ended up only doing a little cardio at home. Today I desperately wanted to get out, but once again DH has my car. (His is in the shop and it won't be ready until tomorrow...grrrr!) My cousin happened to be home and was planning to go out shopping so I hitched a ride. He's notorious for being late and his SUV is old and broken down and has NO HEAT! But it was a vehicle and it got me to the gym...and I had plenty of time to do the following workout:

Warm-up: 5 minutes elliptical

Abs/Core

Bridge with feet on stability ball - in motion (pulling feet back, bending knees, and contracting glutes and hamstrings) - 10 reps, 3 sets

Plank with forearms on stability ball and feet on BOSU call - holding for 30 ct, 3 sets.

Long-lever Crunches ON stability ball WITH blue medicine call - 20 reps, 3 sets

"Leg lift" crunches (see previous post for description) - 10 reps, 3 sets

Push-ups, regular - 10 in the beginning and 10 at the end

Inchworm - At the end of the workout, 4 sets, holding stretch/plank for 15 count

Heavy weight set

Chest Press (chest) - warm-up set (30#) and 3 sets of 8 (45#)

Iso-lateral row (back) - warm-up set (45 each side added) and 3 sets of 8 (55 each side added) (machine base weight is 24# - TOTAL WEIGHT=134#)

Iso-lateral shoulder press (shoulders) - warm-up set(10# each side added) and 3 sets of 8 (20# each side added) (machine base weight is 10# - TOTAL WEIGHT=50#)

Squat (legs) - warm-up set (25# each side added) and 3 sets of 8 (60# each side added) (machine base weight is 75# - TOTAL WEIGHT=195#)

Leg Extension (legs/quads) - warm-up set (35#) and 3 sets of 8 (55#/60#)

Prone Leg Curl (legs/hamstrings) - warm-up set (30#) and 3 sets of 8 (40#)

Pull-up - modified/assisted on machine - next level up, 3 sets of 6 (level of difficulty increased)

Step-up knee raise (no hand weight) - 2 sets of 15, each leg


Cardio: 30 minutes elliptical, heartrate average 145+ with random intervals

[HardAche]

Please forgive my shortness last night. I was stressing over a doctor's visit and had my head up my butt.....
http://i169.photobucket.com/albums/u234/HardAche/hutb2.jpg

[HardAche]

I lived up in Plattsburg for awhile when I was seeing a doctor in Burlington.....that ferry ride was a killer during the snows!! And that cold......shoot it's like 27 here tonight and my in laws called to see if we were ok....their native Texans! I'm from Tennessee and Melanie's from here.
I know what you mean about the gym....I have to pace myself because I want to lift everything! And don't get me started with leg workouts....my quads are getting massive!! I can hack squat 450lbs and my rack at home won't hold what I can Olympic squat I have to go to the gym for that....I'm addicted!!!! Melanie said my neck is growing and my shoulders.... I know my pants have gone from a size 50 to a size 40 since this started!!!
I have smaller fat clothes to go to....but I have tossed the larger ones...never again!!
Good Night!!

[HardAche]

Crack me up about the 27 degree "freeze" man! But why I'm writing is...there is NO better exercise than tossing your fat clothes! And there is no better work for your body than weight training (IMO). Your "reveal" is going to be impressive!

I will say this, though...even though this is addicting, I'm doing it to make my life better and that includes life BALANCE so I'll always focus on building it IN to my life and not trying to build my life around it, ya know?

Happy Friday and keep it up!

I have committed time, effort and energy into making this a constant and lasting part of my life. I believe I have balanced the working out and weight loss with the knowledge that I'm learning and preparing to share with others.
All in all I think the extra drive I have come across due to the change in my physical appearance is a good thing. I still believe I'm becoming addicted to gym and the way I feel with each new pound I lift. :help: :lol:
You have a good weekend as well and thanks for all of the kind words.....Oh by the way...sometimes I'm that flexible and more..... :lol: :lol: :lol: :lol: :lol:

[HardAche]

Oh good heavens! <conjures up all sorts of thoughts that just ain't right> Well...ummm...how to respond? I guess..."good for you!???" ROFL

Have a great weekend and let me just say there are far worse addictions in this world. Keep at it, man...it's ALL good!

P.S. I'm already planning my day tomorrow, which includes going to the gym and then coming home to work on album design the rest of the day. :D

:lol: :lol: :lol: :lol: :lol: :lol: :lol: :lol: :lol: :lol: :lol: :lol: :lol: :lol: :lol: :D :D :D :D :D :D :D :D :D :D :D :D :D :D :D :D :D :D :D :D :D

[lisaz8605]

I am owning up to a "skip day" of sorts. I just posted in my regular journal about spending 1 1/2 hours earlier today shoveling the heaviest now we've seen in ages (wet and packed from freezing rain and driving) in order to clear our driveway. It was a mix of cardio, heavy lifting, and core stabilization and because I have a major work/business deadline to attend to, I need to use it as my "gym substitute". I'm trying not to feel guilty but it's already 3:30pm and I still have "miles to go before I sleep" for this album design to get done. What was that crap about "life balance" I've been spewing all week? ROFL


ETA (Sunday): My right bicep is groaning at me quite a bit, which suggests I had a helluva workout shoveling yesterday. I've decided to officially ignore any feelings of guilt!

[lisaz8605]

It was back at the gym again for me today and it felt good to be there! I noticed that my breakfast was a little lean today and I think I felt it a bit. I'm sure I was tired from the weekend too, though I got through the workout just fine. Another observation I've made - and a possible reason for my struggles today -- is that my trainer is now so impressed with me that I think his expectations (or rather, challenges) are a good bit greater than they were before...so he's giving me things to do where I struggle a lot more and sometimes...*gasp* FAIL! Ok, that's a wee bit harsh, but honestly I do push myself hard and I think it's good for me to see my limitations but also try as I go, because next time I just might be able to do it!

I had a funny thing happen today. As I was on the stability ball I tipped right over backwards and landed on my head and shoulders kicking my feet over my head. My trainer was in a panic but I was FINE. I am convinced it's because of my strength and body awareness. I'm not afraid of falling and toppling...I did years of martial arts, getting battered and bruised and learning how to fall. So no harm, no foul. But it was kinda bizarre!

Two great moments for me...was when I was doing those crunches on the ball my trainer was looking at me and said I was "wasting away". I laughed. It felt good that he's noticing so much since we work together every week. The scale has dropped 8 pounds since I started working with him, but he's convinced that I look like I've dropped much more. :D The other great moment for me today was how impressed he was at the weight I was moving. To be sure I FOUGHT for some of the last reps on these...but he was still very impressed, especially with regard to my chest press work.

We didn't have my sheet there today so we had to wing my weights, and used a sliding scale approach...warm-up, add more, add more, add more. I think I managed to meet or beat my weights from the last time. I indicated the range where I could, but in some cases just showed the max weight I did for at least the last set.


Warm-up: 10 minutes elliptical

Abs/Core


Plank with forearms on stability ball and feet on BOSU call - holding for 45 second, 2 sets - 1 set for 30.

Long-lever Crunches ON stability ball WITH blue medicine call [modified with back bend stretch to floor, touching medicine ball to floor] - 25 reps, 2 sets

Bicycles - 50 reps (25 each leg), 2 sets [great form all through]

Push-ups, regular - 10 at the end, on my own (not trainer suggested)


Heavy weight set

Chest Press - Incline (chest/shoulders) - warm-up set (10#) and 3 sets of 8 (30# each side added first full set, 35# each side added last two sets) [Machine base weight is 10# - TOTAL MAX WEIGHT FOR DAY=90#]

Iso-lateral row (back) - warm-up set (45 each side added) and 3 sets of 8 (55/60 each side added) [Machine base weight is 24# - TOTAL MAX. WEIGHT=144#)

Iso-lateral shoulder press (shoulders) - warm-up set(10# each side added) and 3 sets of 8 (35# each side added) [Machine base weight is 10# - TOTAL MAX WEIGHT=90#)

Squat (legs) - warm-up set (25# each side added) and 3 sets of 8 (up to 70# each side added) [Machine base weight is 75# - TOTAL MAX WEIGHT=215#)

Leg Extension (legs/quads) - warm-up set (35#) and 3 sets of 8 (65#/70#/75#)

Prone Leg Curl (legs/hamstrings) - warm-up set (30#) and 3 sets of 8 (40#/45#/50#)

Pull-up - modified/assisted on machine - next level up, 3 sets of 8 (new level of difficulty from last week, reps increased)


Cardio: 45 minutes elliptical, heartrate average 140+ with random intervals

[tjf9]

Wow - you're strong! You're doing so well, Lisa. Keep it up!

[lisaz8605]

Well, it serves me right for partying last night because I felt it at the gym today! UGH!!!! Ok, well maybe it wasn't that bad. I still did "well" but it was a struggle. I have this habit of being very willing to own up to my transgressions, so I think it's important to note that I was also VERY sore and tired from my challenging workout on Monday. I struggled on the upper body especially...wimping out on the last few reps of the last set on the shoulder press and inclince chest, but otherwise I still held my own.

In my defense, it IS possible I need more than one day of rest for this particularly heavy workout. I am considering going back on Saturday to see if it helps.

I decided to forgo cardio today and will take care of that tomorrow or possibly Friday, with the idea of going back to the gym on Saturday.

Warm-up: 5 minutes elliptical

Abs/Core


Plank with forearms on stability ball and feet on BOSU call - holding for 45 second, 3 sets.

"Leg lift" crunches (with pelvic tilt - holding bar - feet don't touch floor) - 15 reps, 3 sets

Bridge with feet on stability ball - in motion (pulling feet back, bending knees, and contracting glutes and hamstrings) - 10 reps, 3 sets

Bicycles - 40 reps (20 each leg), 3 sets

Push-ups, regular - 10 at the beginning


Heavy weight set

Chest Press - Incline (chest/shoulders) - warm-up set (10#) and 3 sets of 8 (worked up to 40# each side) [Machine base weight is 10# - TOTAL MAX WEIGHT=90#]

Iso-lateral row (back) - warm-up set (45# each side) and 3 sets of 8 (worked up to 60# each side) [Machine base weight is 24# - TOTAL MAX. WEIGHT=144#]

Iso-lateral shoulder press (shoulders) - warm-up set(10# each side) and 3 sets of 8 (worked up to 35# each side) [Machine base weight is 10# - TOTAL MAX WEIGHT=90#)

Squat (legs) - warm-up set (25# each side) and 3 sets of 8 (worked up to 70# each side) [Machine base weight is 75# - TOTAL MAX WEIGHT=215#)

Leg Extension (legs/quads) - warm-up set (35#) and 3 sets of 8 (60#/65#/70#)

Prone Leg Curl (legs/hamstrings) - warm-up set (30#) and 3 sets of 8 (40#/45#/50#)

Pull-up - modified/assisted on machine - next level up, 3 sets of 8 (new level of difficulty from last week, reps increased)

[lisaz8605]

I'm honestly starting to wonder if it was the partying on Tuesday or if I was just wiped for other reasons...female stuff, stress, etc. It's hard to say but whatever the reason I've been forced to 'listen to my body' this week...like I lecture everyone else to do! I did abs and heavy weights on Wednesday and took the last two days off, but today I really felt I needed to go back to the gym and do SOMETHING. So I took my trainer's advice and just did abs/core and cardio. What's interesting is that while I struggled because I'm so tired, I still did really well with abs and push-ups. The cardio was just medium to high heartrate, but also pretty good. I'm pleased with myself for getting through it but not doing too much. I'm still sore in certain spots so I was happy to keep it focused but light.

Abs/Core

Long-lever Crunches ON stability ball WITH blue medicine ball [extra stretch back] - 20 reps, 3 sets

Plank with forearms on stability ball - holding for 45 second, 3 sets.

"Leg lift" crunches (with pelvic tilt - holding bar - feet don't touch floor) - 20 reps, 3 sets

Bridge with feet on stability ball - in motion (pulling feet back, bending knees, and contracting glutes and hamstrings) - 10 reps, 3 sets

Inchworm - 4 sets, holding stretch/plank for 15 count

Push-ups, regular - 10, 3 sets alternating in-between leg lifts


Cardio

45 minutes - elliptical/arc trainer - medium to high heartrate

[lisaz8605]

Wow! As if I didn't feel run-down enough, my trainer absolutely kicked my a$$ today. OMG I told him I was tired and he pushed and pushed. It was wild. It really told me what I'm made of (the material is called "pansy" LOL). Afterwards I made him write it all down for me so I could keep track of it and he says "oh did we do all this today? Wow, that's a lot!" DUH! Thank you, Captain Obvious! Anyhow, today focused on new techniques and back to some explosive high heartrate work, which is fine with me. I thought we had 2 sessions left, but he said we'd make it 3 so that's awesome. I have a few more weeks to keep focused and really strengthen and slim myself, which is great. And it's not to say I won't continue on well...with tons of ideas...but there is something about working with a trainer and I do hope to do so again in the future if we can find a way to afford it.

Here is what I did today...some quantities are unknown because I just did what the trainer told me to do and for how long he said. He explained later that when I go back I wouldn't do this whole set. Praise Jesus! (Sorry, no offense intended) Because I just couldn't do this again!

Abs/Core

Side Plank (bent arm) with feet on BOSU ball - 30 seconds, 2 sets each side

Oblique crunch - leg stretch and touch, multiple sets, trainer counted

L-shaped crunch with medicine ball - 2 x 25

Superman on BOSU ball - 1 minute, 3 sets

Resistance

Squat jump on step (2 risers) - 30 seconds, 2 sets

Switch foot on medicine ball - 45 seconds, 3 sets

Push-ups using step, alternating hand position (one hand on floor and one on step - walk hand up and other over to switch) - about 6 push-ups each time, give or take, 3 sets

Single leg squat jumps - seemed endless!

"Matrix" - side lunge with shoulder press and forward lunge with shoulder (with #15 total weight)

Jump lunge - at least 10 jumps, 3 sets (goal=15)

Inverted push-ups - hanging from Nautilus - 8, 3 sets

Squat reach with medicine ball, upper position on toes, 15, 3 sets


Cardio

Treadmill 30 minutes, 3-4 mph, high incline, heartrate 140+

[lisaz8605]

For the record I am suffering for the effort put forth yesterday! It was actually difficult for me to go up and down the stairs this morning. <groan> I'm trying to keep moving and keep positive. The funniest thing was my trainer saying I didn't have to do ALL of this next time...uh yeah...riiiight...like I would've attempted that! NOT! LOL Ah well, just like the last time he made me do heartrate pounding work, I am once again humbled...

[lisaz8605]

I'm still suffering today from Monday's workout. I've been "walking funny" which makes me laugh everytime I say it but it hasn't been quite as funny since I've been so busy at home and it's not fun for it to be painful to go up and down steps! Yikes!

Today I dragged my sorry, overly tired, begruding a$$ to the gym. I know that's NOT like me at all, but with being that sore and still being so tired (can't remember being this tired and it's still lingering from last week) going to do a hard workout was really the last thing I wanted to do. So I made a deal with myself, that any kind of workout was better than none at all. And I went. And I did abs/core and some cardio. And it was pathetic. BUT, I did it. That's got to count for something, right?

Here is what I managed to accomplish:


Abs/Core

Plank with upper body on BOSU ball - 45 seconds, 3 sets

Side Plank (bent arm) with feet on BOSU ball - 30 seconds, 2 sets each side

Leg-lift crunch - 15, 1 set

Oblique crunch - leg stretch and touch, 15 each side, 1 set

L-shaped crunch with medicine ball - 3 x 15

Push-ups - 10, 1 set

Cardio

Elliptical 40 minutes, varied resistance, heartrate 120-ish (legs too sore to do more)

[lisaz8605]

I'm so wiped I've decided to take a bit more time than usual off from the gym. I will return on Monday, but until that time will only be midly active at home.

[HardAche]

I'm gonna get this right one way or the other....I was losing the weight on Atkins but I guess I was doing it wrong because I got blasted from another group of folks and they're not as impress with my fat lost but after talking with the diet lady and understand what I was trying to do with my limited knowledge.....needless to say I understand more now and will be reading and studying more soon enough at the college, I've decided that I need to learn more for my kids as well as myself so we can all remain healthy for along time to come.
Hope you are feeling better! I have more aches and pains in places I didn't know where there from this pass week. Six of us guys "along with our women" got the barn up and partial sealed this past week. We got the electricity ran and inspected and the power turned on.
Then this weekend we rode four wheelers and barbecue and just enjoyed the peace and quite for a change. I'm gonna really love living up there!
I'm gonna head off to check the mail and get Gabe out of the house for awhile. Have a wonderful day and thanks for coming by to check on me!
Ron

[lisaz8605]

Today I went to the gym to meet my trainer and actually started to cry in the locker room, I was so scared to work out. That's how tired and stressed I've been feeling. Weird, right? I've been an emotional wreck, lately. But I told my trainer and he came up with a great workout. It was amazing, really. It was enough to be really tough but yet it did "kill" me like last time. Instead is was "just right" I guess is the best way I can describe it. It was also very unique. I'll do my best to describe it...

Warm-up
5 minutes elliptical

Resistance/Core

Rolling push-ups on stability ball:
Tummy on ball, walk hands out (ala wheelbarrow style) until feet are on ball, do push-up, pull ball in with feet (for a reverse crunch), then walk back. Repeat many times. 3 total sets.

Push-up alternate weight lifts:
Push-up position on 5# weights, shift weight and lift one weight, pulling weight up to chest. Switch. Repeat many times (Approx. 8-10) 3 total sets

Squat with overhead press - 12.5# weights 3 total sets (alternating with above sequence)

Squat with overhead press - using weight bar and toning cord (handle around bar for resistance). 3 sets of 15

Pull - using weight bar and toning cord (handles around bar for resistance). 3 sets of 15

Nautilus - 35# - reverse lunge pull back, 2 sets of 15, alternating feet
Nautilus - 35# - press, forward stance, 2 sets 15, alternating feet with no pause, 1 standard set of 15
Nautilus - 20# - flies, 3 sets 15

Planks - 3 sets, 1-minute holds. (This was the last part of the workout - I nearly died but I did it!)

Cardio
30 minutes elliptical to complete today's workout.

[lisaz8605]

Well, I made it back to the gym today for #2 of the week and was feeling a LOT of relief to finally know what was going on with my body. If I'm to be honest, I guess I was concerned (when I didn't quite know) if I could do something "wrong". Knowing I'd be fine today, I managed through a nearly identical workout to last time and was pleased with myself. I struggled with a couple things (like the squat/overhead press with the toning cord) but I made it through. I did skip cardio not only to give myself a break but also because my Mom was waiting for me. I'll head back tomorrow for that.

The details of the day...

Warm-up
10 minutes elliptical

Resistance/Core

Rolling push-ups on stability ball:
Tummy on ball, walk hands out (ala wheelbarrow style) until feet are on ball, do push-up, pull ball in with feet (for a reverse crunch), then walk back. 5 reps, 3 sets.

Push-up alternate weight lifts:
Push-up position on 5# weights, shift weight and lift one weight, pulling weight up to chest. Switch. 20 count (10 each arm) 3 total sets

Squat with overhead press - 12.5# weights (2) 3 total sets (alternating with above sequence)

Squat with overhead press - using weight bar and toning cord (handle around bar for resistance). 3 sets of 15

Pull - using weight bar and toning cord (handles around bar for resistance). 3 sets of 15

Nautilus - 35# - reverse lunge pull back, 3 sets of 16, alternating feet
Nautilus - 20# - press, forward lunge, 3 sets 16, alternating feet
Nautilus - 20# - flies, 3 sets 15

Inchworm - 4 (Hold at low position for count of 10)

Planks - 3 reps, 1-minute holds. (I did it again! It didn't seem quite as hard as the last time, though it was still really tough. It might've been better for me because I count slower and check the clock and make a minute faster than I realize. I still can't believe I held these for so long!!!)

[lisaz8605]

I went back to the gym today and did my cardio...

30 minutes on the treadmill, 10 warm-up, 10 intervals, and 10 staying warm and fast into a cool-down. The intervals were about 5 of running for about 1 1/2 minutes (better time than before when I could only do 30-60 seconds). I'm going to keep playing with intervals as I believe they are really the key to effective cardio.

[lisaz8605]

Sunday

Well, somewhere in-between church and plans for a birthday dinner for Mom I managed to sneak out of the house and do a complete gym workout. I skipped a couple things my trainer showed me this week and made up my own routine, and I also saved time by doing interval training on the elliptical. I felt like although it wasn't AS challenging a workout as I have done, it was still a really good one, so I was pleased with the results. The combination worked out well since I pushed hard with HIIT at the end today.

Warm-up
10 minutes elliptical

Resistance/Core

Rolling push-ups on stability ball:
Tummy on ball, walk hands out (ala wheelbarrow style) until feet are on ball, do push-up, pull ball in with feet (for a reverse crunch), then walk back. 5 reps, 2 sets

L-shaped crunch with medicine ball - 25 reps, 2 sets

Long-lever Crunches ON stability ball WITH blue medicine ball - 25 reps, 2 sets

Crunches WITH stability ball - 25 reps, 2 set

Push-ups - 10, 1 set

Nautilus - 35# - reverse lunge pull back, 3 sets of 16, alternating feet
Nautilus - 20# - press, forward lunge, 3 sets 16, alternating feet
Nautilus - 20# - flies, 3 sets 15

Cardio

30 minutes elliptical, 10 warm-up with increased intensity, 10 minutes of intervals, and 10 cool-down.

[lisaz8605]

Today was my second to last day with my trainer and I have to tell you that I'm going to miss this a LOT. I'm hoping that I can carry myself through when I'm on my own. My trainer is giving me an extra session next week for free and promised me that we'd write all sorts of things down and he'd give me guidance on variations of workouts to do by myself. Basically I know it'll be a few weeks of stability-related resistance, then heavy weights, then explosive. The great thing is that I've written it all down (in Word documents and in my gym log) so I just need the guidance from him on how to mix and match.

We had another unique workout today...one of those where we did a variety of things and when we sat down for me to write it all out, we were impressed!

Advice given - While my trainer appreciates my enthusiasm, he cautioned me not to push myself so hard all the time. For example, when I was doing bar/BOSU push-ups he called for 8 and I did an extra. He said it's great that I'm always trying to improve, but sometimes I need to hold back and give my body a chance to catch up. It was a point well taken.

Compliment moment - At one point my trainer went around a piece of Nautilus equipment and said he actually "lost" me visually. ROFL The best part of that compliment is that I was wearing a bright MAGENTA outfit, so it's pretty damn hard to lose sight of me at the gym!

Warm-up
10 minutes treadmill

Core

Rolling push-ups on stability ball:
Tummy on ball, walk hands out (ala wheelbarrow style) until feet are on ball, do push-up, pull ball in with feet (for a reverse crunch), then walk back. 5 reps, 1 sets

Leg lift crunches - 15 reps, 3 sets

Bridge with feet on stability ball - in motion (pulling feet back, bending knees, and contracting glutes and hamstrings) - 10 reps, 2 sets

Plank with forearms on stability ball and feet on BOSU ball, ONE LEG hold for 30 seconds (1 set each leg...couldn't keep the left leg for the whole time but fought 3 times for it!)

Resistance

Nautilus - reverse push-ups (hanging and pulling up) 2 sets of 8
Nautilus - 20# - lat pulls, 4 sets alternating position (1 lat standing, 1 reverse lat sitting, 2 rows kneeling)
Nautilus - 20# - flies, 2 sets 15
Nautilus - 5# - reverse flies, 2 sets 15

Jump squat with hand weights (5# each) - 2 sets of 5-10 or so (these KILLED ME)

Push-up alternate weight lifts:
Push-up position on 7.5# weights, shift weight and lift one weight, pulling weight up to chest. Switch. 10 count (10 each arm) 2 sets

Walking lunge with medicine ball and upper torso rotation - 2 lengths of gym floor (4 rows of equipment)

Side lunge with overhead press, 7.5# each hand - 2 sets of 15

Forward lunge on BOSU ball - 1 set with 7.5# handweights and side lat raise, 1 set just lunges (for better form)

Push-ups on weight bar balanced on BOSU ball - 2 sets of 8

Cardio

25 minutes arc trainer, 10 warm-up with increased intensity, 10 minutes of intervals, and 5 cool-down.

[tjf9]

What a bummer that you can't continue with your trainer. I'm only going once a week (despite his preference that I see him twice) to try to stretch out my sessions as much as possible. We'll see how I feel after I'm done with this bit.

You're doing great. Those planks on the ball are HARD! My trainer just had me do those this week. I can't imagine doing them on the BOSU and one leg! Awesome!

[lisaz8605]

I've only been to the gym once this week. I don't consider the week a failure - it's just been an unusual one. I had to travel on Thursday (and pack and cart heavy boxes) and then the last two days have involved snow shoveling (very difficult, heavy, wet snow yesterday). Needless to say, I decided to cut myself some slack. There is a possibility of going to the gym today, but I haven't decided for sure yet. My last training session is this coming Tuesday.

[galatia]

Hi Lisa. Thanks for stopping by. :)

Sounds like you've been getting plenty of exercise! :D
It won't be long till you are comfortable without your trainer. Are you considering a work-out partner? I always had such a close relationship with my training partners. I've learned to enjoy working out solo now...it's all what we get use to. :)

[lisaz8605]

I had my last meeting with my trainer today and it was a little sad but otherwise very positive. He measured me, though I question how accurate he was, and it totalled about 10". Now that wasn't since we started but about 6 weeks (I've been with him about 11 weeks total). I don't give so much merit to those numbers or the scale (which did go down, but of course not as much as mine when I weight myself consistently). Instead I just know with my strength and how my clothes fit that there has been a tremendous difference. Hell, even how I hold myself and how strong my core feels and how I think about my posture is enough to show there is a significant difference. I have to say too that the money was well spent in many ways.

First, I saw it as an investment in my health and you can hardly put a price on that...but sometimes it's about prioritizing and scraping together the funds (which I'm so glad I did).

Second, he was MORE than generous with me...giving me hour sessions from the start, even though the first 5 should've been 1/2 hour sessions. He also gave me two free sessions in the beginning and today. AND today he spent a little under an hour doing a light workout with me (which I'll post below) AND chatting with me (taking measurements, answering questions, etc.) for over an hour. That's 2 hours of his time he gave me freely and he also encouraged me to e-mail him or call with questions. He was pleased with my results and so was I.

The third thing that occurred to me is that I used to go to the chiropractor 3x week. I was lucky they allowed me to bring it down to one co-pay a week of $15, but even so, that added up to $60/month. I currently only go once every 4-6 weeks. So even if you say that's $15/month, I've saved $45. I can't say that directly correlates to me working with a trainer, but it does at least help subsidize the investment.

But no matter what, it was money well spent in my book and I consider myself very, very lucky. I took his guidance to heart and made it work for me and will continue to do so in the future.

Here is a light workout, but with some challenging, complex components, that we did today:

Warm-up
10 minutes elliptical

Core/Resistance

Leg lift crunches with back on BOSU ball - 12 reps, 3 sets

Superman on BOSU ball – 60 seconds x3

Push-ups with arms on foam roller and feet on BOSU ball - 2 sets of 10

Nautilus - reverse push-ups (hanging and pulling up – today was harder version with feet placed on weights so body is hanging) 3 sets of 10

Jump squat (double – squat start and squat end) onto BOSU ball - 3 sets of 5-10 (counted by trainer)

Jump squat (double) on platform (high jump) – 1 set of ???


Cardio

30 minutes treadmill, 10 minutes of intervals, 20 minutes of increasing resistance total, with 10 minute decreasing resistance and cool down.

[Demi]

Lisa, sounds like a great investment to me :thup:

I know that you're going to miss your trainer, but he's got you off to a great start, and you'll definitely be able to capitalize on that in the future.

[tjf9]

Lisa - What a great trainer you had! How nice of him to give you that extra time! I am going to face a similar decision in a couple of months when I have to decide whether to continue. I'll be watching you and seeing how you fare without the trainer. :)

What I have found so helpful in my running is to have a plan mapped out ahead of time. For example, right now, I'm doing one hour runner, so I am slowly working up to running for one hour straight. Each week, I have 3 runs planned out and I know exactly what I need to complete. I also do other cardio things 2 or 3 times a week, and I find I'm less motivated on those nights because I don't have a plan and a goal. I'm just at the gym to be at the gym. Planning is good. :)

I think if you plan things out according to the parameters your trainer gave you, you will definitely stay motivated and continue progressing. Plus you've got Demi and Galatia (and to a lesser extent, me) to be your virtual workout buddies. Keep reporting out to us and we'll keep cheering you on!

[galatia]

The trainer was certainly a good thing for you. You had a very positive experience, got a good "send-off" into having confidence and a good understanding of what you're to do. I never had experience with the type of training you had, but you certainly made very nice progress. :)

You talked about posture....isn't that a great feeling! When your muscles are strong, you find "holding yourself up" more natural and comfortable than slouching. That is my experience too. And less visits to the chiropractor...the benefits of strength training just go on and on. :cool:

[lisaz8605]

Thanks so much, babes!! I agree with you all. The benefits have proven themselves to me to continue and I have the tools now to do this, so what I'll do is plan out a week at a time and do that style of training for a couple weeks. That is, if I'm doing endurance/stability (higher reps, lower weights, forcusing on balance/stability) I'll only do that a couple weeks, then I'll shift to heavy weights...that sort of thing. My goal is to keep the variety and to keep my body guessing. I also want to do more heavy work overall than I did with my trainer, but I need to ease into that. So much depends on my body and I'm going to keep listening to it. Unfortunately today I feel ill, so I'm resting. But tomorrow I will be back at the gym continuing my pace for this week. Next week I'll be without a gym or any cardio equipement so it'll be a true test of my knowledge. I'll keep you all posted on what I do!!

[lisaz8605]

Dear Gym Log and Gym membership,

Did you miss me? Did you wonder if I've become a flabby amorphous blob? Well, good news...I haven't. It turns out all the work we did together over the last few months kept me going and kept me strong while we were apart.

I suspected things would be ok when I was still able to do some push-ups a week or so ago AND I did a workout at another gym (don't be jealous, I was in a different state and had no choice) and I was able to run on the treadmill for a few minutes at a time. I had a feeling things would be alright in the end, it was just a matter of coming back to you and hoping you'd forgive me and accept me back.

Today I attended your Pilates class...an hour of very challenging, core-strengthening moves. And though it was difficult and I was sweating, I could feel all the strength I had from our prior work together and I was so hopeful of making a comeback!

So what do you say? You and me together again, say, 3 times a week or so? Nothing too crazy, let's just start slow with a few classes. I'm thinking Monday Yoga, Tuesday Water Aerobics, and Friday Pilates. And then maybe if we're having a good time, I will do some more free weights and supplemental cardio too?

Let me know. I look forward to rekindling our once strong relationship!

<hugs and planks>
Lisa

[lisaz8605]

Monday Yoga

I went to an hour of Vinyasa Yoga and it was brutal and wonderful at the same time. The instructor said I was a "natural" and she forgot during the class that I was new. I guess all that time learning poses and trying out DVDs really helped! I was sweating a good bit and really felt the challenge of it. I think it will be a welcome addition to my "kindler, gentler" weekly workout. It's just a shame I'm going to miss it next week (because I'll be out of town). Next up is water aerobics tomorrow.

[lisaz8605]

Tuesday Water Aerobics

I forgot to put my update here yesterday. I spent an hour in the water and my heartrate shot up pretty high, so I'm going to have monitor that. I'm always amazed at what a great workout I get in the water. It's wonderful. The nicest part was the warm welcome I got when I joined class again. The instructor was glad to see me, as were some of the ladies there. It was really sweet - I guess I made an impression when I ware there last. LOL Anyhow, the workout was a good one and I'm looking forward to doing back again two weeks from now (I have to be at my Mom's house early next week so it won't be an option).

[lisaz8605]

I forgot to mention that I did Leslie Sanson's "Walk Strong" with handweights on Wednesday. The handweights were SO light I had to laugh at myself. It's amazing the different level of fitness I have now. They were 3 pounders and it was just ridiculous...useless actually. So I picked up 5 pounders for now and hopefully that will be a little better for next time.

Today (Friday) I went to my Pilates class and enjoyed it thoroughly. I was sweating a good bit and felt like it was a great (but nicely low impact) workout. Afterwards I did one full-body circuit of weights (it's a fast circuit designed to hit upper and lower completely) and then a little mat work (to compliment the pilates, including some stability ball work and some push-ups, which I can happily still do well!).

Unfortunately I'm back to square one next week as I'll be out of town, but at least I'm moving more again and my body is responding well!

[lisaz8605]

This week I was out of town again, so I had to miss the earlier classes of the week. But on Thursday I went in and did some cardio (elliptical and treadmill) and my own ab/core workout. It wasn't a lot, but it was a good start back to the gym after being gone more than a few days.

Today I went to my Pilates class and boy, do I still love it! It was very challenging but very rewarding and my body responds well to it. Over the weekend I'm going to do the walking DVD with heavier handweights and then Monday will be Yoga.

[lisaz8605]

I went to my Yoga class today and I have to say it was very awkward and frustrating. I realize a practice like that takes patience, but I must admit to you that I don't have time to be patient. I'm in a situation where the working out I do will only get more difficult and need to be modified...it's NOT going to get easier, like it normally would, most especially because I'm not losing weight but also because my balance will be challenged as I progress. Therefore I think I'm going to see about an alternative class or workout to do. I'm still going to try to use yoga DVDs because I love the stretching, but heart just wasn't into it this class. Perhaps it is too advanced for me, but it just felt off. I know some would say I should keep trying, but I just don't know. It's a very different feeling for me to be working out now...always wary of what I'm doing and hoping I'm not causing harm. I think I can find plenty of other things I enjoy more to keep me going. I made sure to do a weight session and some push-ups when I was done today.

[lisaz8605]

I went to water aerobics class today and loved it. It was great. I think I need to go to more of these. I get such a good workout and it feels so good to be in the water. I'm checking the gym schedule as we speak...

[lisaz8605]

I realized I only worked out the first part of this week as I was on the road Wednesday and then swamped Thursday and then exhausted Friday. So I'm hoping today will provide for some activity within the usual household ones. (I don't stop by here and post when I do laundry, despite running up and down 2 flights of stairs, because that's just part of my everyday life.)

[lisaz8605]

The earlier part of this week I continued to stay active, but not work out. So as for Wednesday I did my Leslie Sansone DVD called "Walk Strong" which alternates walkaerobics and intervals of hand weights and squats. I also did that today as well. Tomorrow I intend to go back to Pilates class.

[lisaz8605]

Today was a GREAT day at the gym.

I did my one-hour Pilates class and although I didn't "breeze" through it, it's still such a natural thing for me to be doing. I absolutely love it!

Then, while warmed up and on that high, I was motivated to go through the weight machine line and did two sets (lower reps and moderately high weight)...pulled out my 10 push-ups (which are getting harder - gotta keep on that) and then did 30 minutes on the elliptical. That's the most I've done in awhile and although I'm exhausted now (partially due to it being hot and my being pregnant) I feel really accomplished and pleased with myself.

[lisaz8605]

I'm baaaaack. I can't believe my last post was 6/1. That's shameful. Believe me, I've been plenty busy and active since then. But yes, the last few weeks have been more wedding and less bench press, that's for sure.hehe

Today I was back at the gym for an hour water aerobics class (great workout!) and then a run through our "express line" of weight machines. I'm definitely ready to make a habit of this!

[lisaz8605]

I tried a new Pilates class today and it was quite challenging and different. The instructor is completely different and her style is decidedly unique as compared to what I'm used to...for example, she uses a ball in a lot of her exercises and doesn't concentrate on breathing to the extent that my other instructor did. But she is enthusiastic and helpful and gave me good modifications for pregnancy (the only ones I needed to adjust were tummy-related moves). I did a good bit of sweating and stretching and was very proud of myself for completing the full hour so successfully. I even did the "express line" afterwards, figuring if I get that in twice a week I'll still be ahead of the game.

[lisaz8605]

How funny that my last gym entry relates to Pilates. Of course that was back when I was pregnant and now life is completely different. I am at a new gym and my workouts need to be carefully planned around babysitters. But the best part of it is that I AM exercising and have been consistently since early June. I have steadily been increasing my activity and resistance and challenging myself and I decided it was time to get my gym log updated again because my approach to working out has changed considerably. Below is a synposis of where I've been and where I am now, exercise-wise...

In the past year I've done a great deal of weight lifting, pilates, water aerobics and alternate strength training for various reasons. I've also been through a healthy pregnancy, labor and birth and been back to the chiropractor to deal with pain and numbness in my wrists. That was decidedly scary since you are SO limited without the proper use of your hands/wrists in general, let alone for working out. But I took the same approach I did years ago when my neck and back were being treated. I received treatment while simulatenously strengthening and stretching the surrounding muscles. And I'm pleased to say I've once again recovered and very grateful.

In early June my SIL was in town and wanted to attend a Zumba class. A what?? I looked it up. It's essentially a cardio class based on Latin Dance. It's Jazzercise for the 2000s I think. But it's a "fad" that has truly taken root in the fitness industry and I think will be around for a long time. And after attending one class I could see why. As a matter of fact, I loved the class so much I joined the gym and I'm so glad I did. The place is a more boutique style and I appreciate the energy there, which is in great part because of the people.

To be clear, although Zumba is cardio-based, there is a great deal of strengthening and strethcing that happens as well. So I do tend to think of it as much more than standard cardio. However, I count it simply as that and am working on strength training in addition to it.

I have managed to set up a weekly schedule that allows me to attend Zumba classes 2-3 times (depending on if we're shooting a wedding on the weekend). I attend one Pilates class and also work 1 day with a trainer (doing a Pilates-based workout since she is the instructor). Those two days are dedicated to strength training. I have worked my way up from the basic Pilates moves to more advanced with the use of resistance. I started with a 5 lb. body bar and have just moved to a 9 lb. bar. I have also changed the resistance band I use in class and when I work out with my trainer, we do moves using the foam roller and swiss ball in order to increase difficulty and resistance. In addition to the session and class I also do some extra strength work on my own (such as swiss ball squats with handweights). I have found that some extra work on my lower body rounds out my overall strength training nicely since I do a great deal of upper body work in class and with my trainer. (I also do a lot of lower body work in class too, to be sure. I just mean that in class I feel I'm sufficiently challenged with my upper body however my lower body needs a bit more.) Combined with the core strengthening of Pilates in general I think I'm covering my bases sufficiently for now.

So I'm working out 5 days a week with two days of rest (not in a row) and I think based on all the other demands of my life that is more than sufficient. I am rather active on my days off anyhow, but I do think they are very important. I am trying to challenge myself without pushing to the point of injury or exhaustion. My goal right now is to push enough to keep my body working and strengthening, but not so much that I collapse and can't handle the other demands of my life.

[lisaz8605]

I don't have the time to describe all I'm doing in Pilates, but I thought this link was very informative and figured I'd share it here...

http://pilates.about.com/od/pilatesmat/Pilates_Mat_Exercises.htm

As I've mentioned, I also add resistance with resistance bands, body bars, swiss balls and foam rollers (the last two with trainer but not in class) and something I'd never seen until recently...a Pilates ring. I guess it's called the "magic circle"? If you clink on the "equipment" you can see what I'm talking about. Here is a direct link with a picture http://pilates.about.com/od/pilatesterms/g/MagicCircleTerm.htm
It's an awesome addition to the workout because it really helps you focus on contracting your muscles and having a physical object like that also helps with alignment and keeping your body even.

What I love about all this is that it not only provides variety but a way to constantly increase the level of difficulty. Pilates may seem like the same moves over and over again, but it is definitely NOT a statis way to work out if you know how to mix it up. Plus I can definitely see investing in some classes with the reformer someday as well.

[lisaz8605]

Tonight I did this move http://www.easyvigour.net.nz/pilates/h_pilates22.htm from a lying down position (a roll up into a "teaser" I guess) WITH a 9 lb. body bar. I didn't do it as high as it's show, but I held the "V" position strongly before rolling back down and repeating it a few times. It shocked the hell out of my trainer. Yay! :D

[lisaz8605]

I haven't been posting here regularly, but my standard gym schedule is as follows:

Monday - rest
Tuesday - Zumba (1 hr)
Wednesday - Pilates style strength training with trainer (45m)
Thursday - Zumba (1 hr)
Friday - rest
Saturday - Zumba (1 hr)
Sunday - Pilates class (1 hr)

Unless otherwise specified, this is the schedule I'm keeping. The only times I'm going to miss these are if I have a wedding to shoot or am forced to otherwise reschedule (client meeting or other family obligation). Thankfully our August is light until the end and I only have one client meeting we were forced to do on August 12th. On the weeks I'm forced to miss a Zumba class I might consider an extra Pilates class (available on Fridays) to try to make up for it a bit.

Todays' Pilates class was challenging as always. There were some things I did brilliantly and others that were just SO difficult. It is always so humbling for me. But I'm definitely getting stronger and making progress so I try not to get frustrated. I'm actually trying to see the good in it, which is that the farther I have to go the longer the challenge of it will "last" and the more good it will do my body. If I conquered it tomorrow, then what good would that do me? I fully anticipate doing Pilates for years to come and the longevity of it is one of the things I love the most.

[lisaz8605]

Rough week with gym times and classes changed up a bit. Missed out on last Thursday's Zumba class (cancelled) and ended up doing only a little bit on the elliptical (20 minutes with a few intervals). It was better than nothing and I used the extra time to get a jump on things I had to do. My life has been filled with a lot of stress and anxiety, but I know better than to think skipping the gym will actually help.

Saturday Zumba and Sunday Pilates were good, with the Pilates humbling me yet again. I'm always reminded how far I have to go in Pilates every time I attend a class. There is so much I've conquered and yet so much that makes me feel pathetic and weak. LOL But I really don't mind it. It makes me fight harder.

I was forced to miss Tuesday night's Zumba class due to a business obligation I couldn't avoid (potential client meeting and they are booking with us, so I count that as "worth it" this time). So I went to the gym earlier in the day and pushed myself hard for 40 minutes on the elliptical. I used steady state to warm up and cool down and then did a segment of intervals that were short but very hard. Instead of just "going fast" I did what the descriptions of intervals say...I pushed myself "as hard as I could go" for about 15-20 seconds. It was killer, I was sweating hard, and I feel good about the workout. And I tried to embrace it as a change of pace for my body, which is always good.

Last night I workout out with my trainer. And something happened that encouraged me SO much I was beaming the rest of the night. We had our feet on the swiss ball (feet elevated) and I did a roll-up, but instead of stopping at a certain point, I was able to roll up completely and touch my feet!!!!!!!! Something has changed. Some strength within my core has shifted. And the result is conquering a move I couldn't do before. I was elated. I was so happy I hardly realized the major feat of doing multiple teasers in a row with a 9 lb body bar...like that's no big deal? LOL

I knew I was feeling stronger, but this is proof. And it reminds me that all I'm doing to push myself is completely worth it.

[lisaz8605]

I was happy to be back in my Zumba class on Saturday.

Today's Pilates class was a treat...with only 3 of us in the class we were able to use the swiss balls and we did a lot of unique and challenging exercises. I also used the 12 lb. body bar (up from the 9 lb. I was using) to add resistance on a couple of roll-ups and some leg lifts.