I use "stability ball" but as long as we're talking about the same thing it's MUCH easier for me to envision!



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?




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.

Have just completed my final workout of the week ... looking forward to a day off tomorrow


Week 2 HIIT #3

Treadmill
Warm up: 5 minutes walking at 3.8mph
Rounds: 3 minutes each: Running at 6.2mph for one minute, followed by two minutes at 4.5mph x 3
Cool-down: 5 minutes walking at 3.5mph

Total=19 minutes


Later: stretching/yoga/dog walking



So, I've now done two weeks on the NROL Break-in Program. I'm not going to pretend that it has been easy, because it hasn't, but I have enjoyed it, and I've also been surprised by how much I've pushed myself to do it ... hey, I've even been to the gym, six days in a row!

A favourite Queen song of mine came on the radio as I was running on the treadmill, and I think it sums up how I'm feeling about my workouts at the moment:

Don't stop me now!
I'm having such a good time ... I'm having ball!


My motivation? I think that it's because I can finally see that there's a great body beneath the layers of fat, and it's starting to emerge. With some hard work and clean eating, I might just be able to have that Linda Hamilton bod!

Demi, WTG on completing your week and doing it with such a great attitude. I'm looking forward to my day off tomorrow too, heh.

I'm excited for how things have clicked for you and how you're seeing results. I think the same thing is happening to me. At least, I'm feeling so much stronger and more flexible, even if my body isn't "shaping up" fast enough for my taste.

Have a wonderful Sunday! Monday it's back to the gym for me!

WTG! Your workouts look great. Think I'll check out that book.

My wrist has troubles as well, esp if I do push-ups or certain yoga poses. Not sure what to do about that...are there exercises that can strengthen wrists? Or good supports?

Now that is motivation!
I have carpel tunnel problems so to exercise my wrists makes them worse. On days they are feeling weak, I use wrist wraps, they help a lot. They are stretchy bands with Velcro closures. I don't use them unless I'm doing presses or something that requires them not to give out on me, and only on days they are questionable.

After all the clicking etc., TOM threw me an absolute blinder this month (see my journal for the gory details) and today was my first day back in the gym since Saturday

Although I thought I felt fine before, today's WO absolutely sucked ... I had no strength at all and really struggled.

The instructor was also in the gym today, and told me to take the rest of the week off, and then get back to it on Monday. She did say that if I wanted to power walk, then fine ... but steer clear of the weights and HIIT until my body had fully recovered.

So, I've decided to pull a veil over this week .. and begin Week 3 of the NROL Break-in program again on Monday.

Here's what I did today, anyway:

Warm-up:
Walking lunge with upper body twist x 5 each leg
Lateral lunge with opposite-hand reach and touch x 5 each side

Couldn't face the last three today, so missed them out altogether:
Ball bridge/Russian twist
Inchworm
T-push ups

Break-in WO B:

Deadlift 2 x 15
2 x 15 x 22lbs (10kg) dumbbells

Supersets
Step-up 2 x 15*
2 x 15 x 13.2lbs (6kg)
Dumbbell one-arm shoulder press 2 x 15*
2 x 15 x 8.8lbs (4kg)

Supersets
Close grip lat pulldown 2 x 15
2 x 15 x 44lbs (20kg)
Reverse Crunch 2 x 20
2 x 20

* each leg/arm

Interesting ... I did actually have carpel tunnel problems with my left wrist many years ago, and had it operated on around 1991. I wonder if it may be flaring up again, and that is why I'm having problems with my left wrist now. I did get a wrist support, but I find it very uncomfortable to wear. I wonder if the wraps you use would be better? I'll have to see what's available.



There are some exercises that can help. My wrists have always been on the 'weak' side and my gym instructor once told me that these might help to strengthen them:

Wrist curl: http://www.exrx.net/WeightExercises...BWristCurl.html
Reverse wrist curl: http://www.exrx.net/WeightExercises...eWristCurl.html

However, I do think that galatia's wrist wraps might also be a good solution

3 mile power walk

Later: stretching and yoga

OK, back to it today ... starting Week 3 over again. Decided to start with a HIIT session today for a change, instead of weight training.



Week 3 HIIT #1

Treadmill
Warm up: 5 minutes walking at 3.8mph
Rounds: 3 minutes each: Running at 6.2mph for one minute, followed by two minutes at 4.5mph x 3
Cool-down: 5 minutes walking at 3.5mph

Total=19 minutes


Later: stretching/yoga/dog walking

Week 3, Work Out #6

Warm-up:
Walking lunge with upper body twist x 5 each leg
Lateral lunge with opposite-hand reach and touch x 5 each side
Ball bridge/Russian twist x 5 each side
Inchworm x 5

Break-in WO A:

Squat 2 x 15
2 x 15 x 22lb (10kg) (dumbells)

Supersets
Static Lunge 2 x 15*
2 x 15 x 17.6lb (8kg) dumbbells
Two-point dumbbell row with elbow out 2 x 15*
2 x 15 x 17.6lb (8kg) dumbbells

Supersets
Push-up 2 x 15
2 x 15 3/4 push-up on knees
Swiss Ball Crunch 2 x 20
2 x 20

* each leg/arm


My left wrist is really playing up today, so it made the push ups particularly hard to do.


Later: stretching/yoga/dog walking

Thanks for the encouragement.

Does your wrist hurt because it's being bent back or does it hurt other times too? If your gym has octagon dumbbells you could hold them to keep your wrists straight or a step or end of a bench...if it's the flexing that causes the pain. Some people do them from their knuckles....I haven't tried that.

Week 3 HIIT #2

Treadmill
Warm up: 5 minutes walking at 3.8mph
Rounds: 3 minutes each: Running at 6.2mph for one minute, followed by two minutes at 4.5mph x 3
Cool-down: 5 minutes walking at 3.5mph

Total=19 minutes


Later: stretching/yoga/dog walking



For some reason, my shins decided today to let me know that they didn't like me running ... I got through my WO, but I may have to look for an alternative way to do my HIIT if this carries on. I could perhaps increase the intensity by using steeper inclines. I'll see how I get on on Friday though before I start changing anything.



I think they started hurting originally because of being bent back ... now, however, everything seems to be hurting them. I think that I may have to stop doing push-ups and find an alternative 'pushing' exercise.

Hey Demi - I think we just had a wrist discussion in the WTB section (though I'm blanking on with whom). I'd suggested bench or rail or wall push-ups...or using a bar on a BOSU ball (which my trainer had me doing in the beginning) as alternate push-up options. I've also see those things that look like 'handles belonging to nothing' do you know the ones I mean? I wonder if any of these alternate hand/wrist positions might help? Just some thoughts...

Taking a few days off to rest




Yes, it was with Waywardsis ... and it also originated from here.

Thanks for the alternative push-ups sugestions, but I think for the timebeing, I'm just going to have to stop them altogether. My wrist is far too painful at the moment, and I also want to wait and see what the doctor has to say about it.

Thank-you!!

I hope you have a very rejuvenating rest and come back refreshed and motivated. Have a great week-end.