A Different Kind of Rage

11:09 AM | 0 Comments

There is currently a transit strike in Ottawa. Our local transit union has decided to strike and hold the entire city of Ottawa and it's people hostage. I have no vehicle and am finding it difficult to even make it into work let alone get to the gym too.

With no buses running I have not been to the gym since Tuesday. This morning I was dropped off at a friend's place so I could hitch a ride with him into work. I was downtown by 6:30 and my shift is 9:30-5:30.

Since I was at the gym so early I decided to finally try one of the group exercise classes. Lucky for me BodyFlow is Friday mornings and I had wanted to try this class previously.

The class runs 1 hour from 7-8. The instructor is actually someone I went to high school with. It sucks just a little when she's all in shape and I'm not. I mostly enjoyed the class and would like to continue going although it looks like it will be a while before that happens.

Next week I'm going to take the stairs on my breaks to get in some exercise. And I'll see if I can find a video to workout with at home. I'll keep you up to date on what I decide to do.

Tuesday

11:07 AM | 0 Comments

Not much to say...

Cybex: 13 minutes 0.5 miles

Fit Fix Circuit
back extension: 190 lbs
leg extension: 90 lbs
leg curl: 100 lbs
leg press: 210 lbs
seated row: 80 lbs
lateral pull down: 80 lbs
chest press: 85 lbs
shoulder lateral raise: 50 lbs
shoulder press: 40 lbs
biceps: 65 lbs
triceps: 70 lbs
sit ups: 40 lbs (2 sets of 12)

Going the distance

11:30 AM | 0 Comments

Okay I put off doing laundry until late last night and my clothes were still slightly damp at 6 am, so I put the dryer back on and went back to bed. I did not have my bag lacked last night and left at 7:15. However, I did manage to get to the gym just before 8!

I started on the Elliptical thought about going for 30 minutes and decided against it. My first mile I managed to complete in 9 min 54 sec! After 18 minutes I decided to do strength training even though I only had10 minutes left before I had to hit the showers. I had found a ladies watch and took it to the front desk downstairs. SInce I was already downstairs I opted for more cardio and hopped onto the recumbent bike.

Elliptical: 1.57 miles/18 min/238 calories
Recumbent Bicycle: 3.3 miles/10 min/70 calories

On The Ball

9:45 AM | 0 Comments

I did it! I managed to pack my bag last night and wake up early this morning, even after staying up late.
Treadmill
0.57 miles / 10 minutes
Elliptical
1.13 miles / 17 minutes
Fit Fix Circuit
back extension: 180 lbs
leg extension: 90 lbs
leg curl: 100 lbs
leg press: 210 lbs
seated row: 80 lbs
lateral pull down: 75 lbs
chest press: 75 lbs
shoulder lateral raise: 40 lbs
shoulder press: 40 lbs
biceps: 65 lbs
triceps: 70 lbs
sit ups: 30 lbs (2 sets of 12)

More Cardio

9:40 AM | 0 Comments

I really have to start packing my gym bag at night. If my bag was already packed I could get out of the house at a decent time and have more time to workout. So, this is my goal for tomorrow and all next week:
  1. Pack gym bag at night
  2. Put lunch together in fridge at night
  3. Wake up at 6
  4. Get Dressed
  5. Get on bus by 6:30 (latest)
  6. Workout!
Elliptical: 1.51 miles, 20 minutes, 244 calories burned on Personal Trainer/Aerobics Mode

On The Run

9:46 AM | 0 Comments

I tried to wake up early and go to the gym since I missed going yesterday. I normally don't go on Wednesdays because I have GEMS in the evening and it makes for a very long day for my husband watching the kids.

Well the plan was to leave by 6 and get to the gym before 7. Instead I got on the bus around 6:30 and got to the gym shortly after 7. By the time I started on the Elliptical I had less than 15 minutes to work out. I opted for running 1 mile which I managed to do in 10 minutes 41 seconds.

And I managed to make to work with 1 minute to spare!

Tonight I'll be getting more exercise while at GEMS. My group and I will be doing the Creative Movement badge. We're practicing so we can perform for our club next week. I got a major workout from it last time so I'm sure I will tonight as well.

Additional Workout

8:49 PM | 0 Comments

In addition to this morning's workout I tried out my new home gym. Let me tell you, free weights are a lot harder than the machines at the gym. Unless otherwise stated all sets are 12 reps.

Biceps Curl: 10 lbs - 3 sets
Triceps Curl: 10 lbs - 3 sets



Forward Arm Raise: 10 lbs - 2 sets
Lateral Raise: 10 lbs - 1 set



Bench Press: 20 lbs - 1 set with barbell
Fly: 5 lbs - 1 set standing



Basic Crunch: 3 sets
Reverse Curl: 1 set (This one is very tough!)



Lunges: 1 set
Squats: 1 set

Week 1 - Workout 1

1:00 PM | 0 Comments

A new week begins and as usual I slept in and took my time, missed the first bus and didn't get to the gym until after 8.

As you know I've signed up to run in the 2009 Canadian Breast Cancer Foundation CIBC Run for the Cure. It is a 5 km run. I know I've got 306 days left until the race, but the time to get in shape for the run is now. I've found a 9 week training schedule to jog for 3 miles(5 km). It is a series of 3 work-outs per week. At the end of the 9 weeks I'll be able to jog 3 miles (5 km) in 30 minutes.

Week 1: Brisk 5 minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Workout 1: 1.51 miles (2.4 km) 25 minutes

In other news, my husband bought a weight bench and weights from a friend of his. This inspired him to clean the garage and set up all of our exercise equipment. Now we have a weight bench (complete with weights, push-up bar AND curl bar), punching bag and rowing machine. I'm so glad we have a home gym as well as my membership. This way I can work out at home when I can't get to the gym or on weekends when I don't go to the gym. I'm going to try and workout in the evenings at home, even though I've worked out in the mornings at the gym.

9 Week Training Schedule

10:20 AM | 0 Comments

Week

Workout 1

Workout 2

Workout 3

1

Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

2

Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

3

Brisk five-minute warm-up walk, then do two repetitions of the following:

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)

Brisk five-minute warm-up walk, then do two repetitions of the following:

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)

Brisk five-minute warm-up walk, then do two repetitions of the following:

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)

4

Brisk five-minute warm-up walk, then:

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)

Brisk five-minute warm-up walk, then:

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)

Brisk five-minute warm-up walk, then:

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)

5

Brisk five-minute warm-up walk, then:

  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)

Brisk five-minute warm-up walk, then:

  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/2 mile (or 5 minutes)
  • Jog 3/4 mile (or 8 minutes)

Brisk five-minute warm-up walk, then jog two miles (or 20 minutes) with no walking.

6

Brisk five-minute warm-up walk, then:

  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)

Brisk five-minute warm-up walk, then:

  • Jog 1 mile (or 10 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1 mile (or 10 minutes)

Brisk five-minute warm-up walk, then jog 2-1/4 miles (or 25 minutes) with no walking.

7

Brisk five-minute warm-up walk, then jog 2.5 miles (or 25 minutes).

Brisk five-minute warm-up walk, then jog 2.5 miles (or 25 minutes).

Brisk five-minute warm-up walk, then jog 2.5 miles (or 25 minutes).

8

Brisk five-minute warm-up walk, then jog 2.75 miles (or 28 minutes).

Brisk five-minute warm-up walk, then jog 2.75 miles (or 28 minutes).

Brisk five-minute warm-up walk, then jog 2.75 miles (or 28 minutes).

9

Brisk five-minute warm-up walk, then jog 3 miles (or 30 minutes).

Brisk five-minute warm-up walk, then jog 3 miles (or 30 minutes).

The final workout! Congratulations! Brisk five-minute warm-up walk, then jog 3 miles (or 30 minutes).

2009 Canadian Breast Cancer Foundation CIBC Run for the Cure

10:09 AM | 0 Comments

I did it! Four days in one week! I have a new goal now. Next year my friend Dre and I will enter the 2009 Canadian Breast Cancer Foundation CIBC Run for the Cure. The run takes place Sunday, October 4, 2009.

With the race in mind I've decided to start training. I've got 309 days until the race and I want to make the best of that time. Plus, the extra incentive will help me achieve my overall goal of weight loss.

Treadmill: 1.83 km (1.14 miles) /23 minutes
I'm proud of myself. I alternated between walking/jogging/running. I jogged at a steady pace of 3.6 mph and when I wanted to push it I increased the speed to 5.5 mph. Like the Elliptical I did the interval training ad pushed it hard for about 20 - 30 seconds.

Thursday

10:40 AM | 0 Comments

Elliptical: 23 minutes. This one has an aerobics mode that tells you to push/pull with your arms or to only use your lower body or to go at a specific pace.
Fit Fix Circuit:
back extension: 180 lbs
leg extension: 90 lbs
leg curl: 100 lbs
leg press: 200 lbs
seated row: 75 lbs
lateral pull down: 75 lbs
chest press: 75 lbs
shoulder lateral raise: 40 lbs
shoulder press: 35 lbs
biceps: 65 lbs
triceps: 70 lbs
sit ups: 25 lbs (2 sets of 12)

Tuesday

11:41 AM | 0 Comments

I don't feel much like writing but I wanted to at least enter what I did yesterday.

Elliptical Trainer: 13 minutes
Fit Fix Circuit:
back extension: 180 lbs
leg extension: 90 lbs
leg curl: 100 lbs
leg press: 200 lbs
seated row: 75 lbs
lateral pull down: 75lbs
chest press: 75lbs
biceps: 65 lbs
triceps: 65lbs
sit ups: 25lbs (2 sets of 12)
Fire Alarm: 21 flights of stairs down (399 steps)
Walking: 1.7 miles

Reality Check

1:10 AM | 0 Comments

Okay, it is time to truly do something about my weight loss, because holy crap I'm big. The picture below was taken Saturday on my girl's night out at Boston Pizza.

I'm going to step up my work-outs, more time, more often. I've gotta be serious about making this a priority in my life.

This morning I procrastinated leaving, I went to bed late because I was trying to get some laundry washed. I decided since I cut myself short on time to do a cardio workout today.

I used an elliptical trainer today and really worked out my legs. I did interval training and pushed it hard for 15 seconds and went at a normal pace the rest of the minute. After a while I pushed it for 45 seconds and back to normal pace for 1-2 minutes. I'm surprised I made it to 30 minutes, but I'm glad I did.

I will be going Tuesday, Thursday and Friday as well.

Sick

10:44 AM | 0 Comments

So I've been sick for the past week. I did go to the gym last Monday. Today I went downtown, now that it's cold out biking has lost all its appeal. I wasn't able to push as hard as I've been previously. This cold has really thrown me for a loop, but at least I still went this morning. Oh we had our annual fire drill on Thursday and I went down 399 steps.

Monday, November 10th
Biking: 3.8 miles Barrhaven
Elliptical Trainer: 10 minutes
Fit Fix Circuit: Since it's been a week I can't remember what weights I used on each machine. I know I did less than usual because I wasn't feeling well. I did however manage to do 1 set of 12 each.
back extension: 180 lbs
leg extension: 90 lbs
leg curl: 100 lbs
leg press: 200 lbs
seated row
lateral pull down
chest press
shoulder lateral raise
shoulder press
biceps
triceps
sit ups

Today - Queen Street
Cybex Trainer: 9 minutes
Fit Fix Circuit:
back extension: 180 lbs
leg extension: 90 lbs
leg curl: 100 lbs
leg press: 200 lbs
seated row: 75 lbs
lateral pull down: 75 lbs
chest press: 75 lbs
shoulder lateral raise: 40 lbs
shoulder press: 35 lbs
biceps: 65 lbs
triceps: 70 lbs
sit ups: 30 lbs (2 sets of 12) I've noticed that even with the added weights here I haven't been feeling the burn. Before I learned the recommended way to do the Fit Fix Circuit I used to do 3 sets of 12 but with less weight and I felt it in my abs, so I'm going back to that.

Fog

1:49 PM | 0 Comments

The alarm goes off at 5 and I reset it to 5:30. The alarm goes off at 5:30 and I am vaguely aware I hit snooze and it will go off again in 10 minutes, but I don't care. Roughly 9 minutes later I remember the kids need diapers and decided to get up. Man, my back hurts. I have a kink in my right shoulder blade, such an annoying place to have a pain in the back. I must have pulled something last night while teaching my GEMS girls Creative Movement.

Oh I'll just bike today that will be my workout. Then I realize I usually don't leave till close to 6 anyway so why not just go to the gym and buy diapers on the way home. Go downstairs try to haul my bike out of the garage that has become a winter storage dumping ground. I get on my bike and look outside...it's foggy town! As I start biking down the road I swear it's like being in a dream. It's warm out at least and it's really cool to ride through fog so thick I can't see five feet in front of me. I make it to the gym around 6:20.

So I'm determined to be able to do this gym thing without a personal trainer. The plan is to push myself even if no one is there to push me.

Biking: 3.8 miles
Elliptical Trainer: 14 minutes Distance 1 mile. Interval training - pushed it hard for 20-30 seconds every couple of minutes.
Fit Fix Circuit:
back extension: 180 lbs
leg extension: 90 lbs
leg curl: 100 lbs
leg press: 200 lbs
seated row: 75 lbs
lateral pull down: 80 lbs
chest press: 85 lbs
chest fly: 55 lbs (only 8 reps)
shoulder lateral raise: 45 lbs ( I lowered this by 10 lbs so I could actually finish 12 reps)
shoulder press: 35 lbs
biceps: 65 lbs
triceps: 70 lbs
sit ups: 50 lbs

Last Personal Trainer Session

4:26 PM | 0 Comments

Today was my last session with Terry the Trainer. I enjoyed my 6 sessions with him and I learned a lot. Since he knew I would not be continuing with a personal trainer he gave me ideas to keep my workouts from going stale.

Today he explained interval training and how to do it. It can be applied to any workout. Basically at the beginning of every minute push as hard as possible for about 20 seconds and then go at normal pace for the rest of the minute or for a couple of minutes. You won't start burning fat right away but the effects last much longer than a steady workout.

The other thing he showed me was how to use this machine that gives you support for doing bench press squats. WOW! That is a whole workout on it's own!!

He also showed me a couple more of the hammer machines. They work each side independently of the other so it's a lot harder to do than the regular machines.
So I am on my own now, but I know I can do it. Anytime I start to feel intimidated I go through it anyway, except for the class. I haven't made it to actually joining the BodyFlow class yet. I will get the nerve to go, but I like doing my own thing.

On my own

9:19 AM | 0 Comments

Queen Street Gym

Fit Fix Circuit:
back extension: 160 lbs
leg extension: 80 lbs
leg curl: 90 lbs
leg press: 180 lbs
seated row: 70 lbs
lateral pull down: 70 lbs
chest press: 75 lbs
chest fly: 60 lbs (8 reps)
shoulder lateral raise: 45 lbs
shoulder press: 30 lbs
biceps: 65 lbs
triceps: 65 lbs
sit ups: 40 lbs

All in One

12:52 PM | 0 Comments

You may be thinking that I haven't been going to the gym this week since I haven't posted all week. Truth is I have been going and working really hard, I just haven't had the time to update my blog.

In fact I haven't had much time to do anything lately. I'm feeling really overwhelmed. Going to the gym, working all day, dealing with my sick daughter and hyper son, and not sleeping because Riley's been keeping me up all hours of the night. I've got a billion things I want/need to get done, but at the end of the day I'm burnt out!

Monday - I went on my own and did the circuit of machines. I managed to The same weights from the previous Thursday. Although I couldn't get past 8 reps on the shoulder press. I also did 10 minutes on the treadmill - hard core.

Tuesday - Rowing machine for 7 minutes. The trainer took my body measurements, I wasn't surprised by the results, but I was surprised at my waist.
Fit Fix Circuit:
back extension: 140 lbs
leg extension: 70 lbs
leg curl: 80 lbs
leg press: 160 lbs
seated row: 65 lbs
lateral pull down: 65 lbs
chest press: 65 lbs
chest fly: 55 lbs
shoulder lateral raise: 40 lbs
shoulder press: 30 lbs (8 reps)
biceps: 65 lbs (10 reps)
triceps: 60 lbs
sit ups: 30 lbs

Thursday - 10 minutes on the treadmill. Today we talked about whether or not I wanted to continue with a Personal Trainer, which I'd love to but there is no way we could ever afford it. Terry gave me some advice on how to keep going on my own without a trainer.
Fit Fix Circuit:
back extension: 160 lbs
leg extension: 80 lbs
leg curl: 90 lbs
leg press: 180 lbs
seated row: 70 lbs
lateral pull down: 70 lbs
chest press: 70 lbs
chest fly: 55 lbs
shoulder lateral raise: 45 lbs
shoulder press: 30 lbs I made it to 12 reps...barely!
biceps: 65 lbs I made it to 12 reps
triceps: 65 lbs
sit ups: 40 lbs

Keep in mind each day I've gone to the gym I bike there and back so that's 3.8 miles each day. My plan is to go to the downtown gym tomorrow, but I'm so tired I may just opt for sleeping in. I will post again tomorrow.

Weak Little School Girl

8:39 AM | 0 Comments

"I feel like a weak little school girl" (make sure to think of that line with a German accent). I worked out hard core this morning. First we started with a discussion on nutrition. He didn't tell me anything I don't already know, except that I SHOULD be eating within 30 minutes of waking. He was happy with the times I eat, every 2-3 hours and made suggestions to add more fruits, vegetables and water.

We started on this cross country ski machine. I don't really like it, but it's different and it is a good work out. I still prefer the treadmill!

back extension: 120 lbs
leg extension: 65 lbs
leg curl: 75 lbs
leg press: 140 lbs
seated row: 60 lbs
lateral pull down: 60 lbs
chest press: 60 lbs
chest fly: 55 lbs
shoulder lateral raise: 35 lbs
shoulder press: 25 lbs
biceps: 60 lbs
triceps: 55 lbs
sit ups: 20 lbs

Trainer Day 2

10:01 AM | 0 Comments

Today was my second appointment with Terry the Trainer. I was late because it was raining, but the meeting went well. We started with my weight and body fat.
Weight 243 lbs
Body Fat: 49.3%
Lean Body Mass: 123 lbs

The initial goal is to bring my body fat % down. The healthy range for my height is 21-33%. The goal is to get down to 33%. When I told Terry my goal weight of 160 lbs he informed me that is an excellent goal for my body type/height. This makes me feel so much better about my goal because I've had other individuals (who are not personal trainers) tell me that my goal weight should be 135 lbs. I've never wanted to go down that far. I was very happy with my weight at 160 lbs the last time I successfully lost weight. I had energy and felt great! Terry informed me that trying to get down to the weight you were in high school is unrealistic because your body is not finished growing.
Then we did about 10 minutes on the treadmill - I much prefer the it to the Elliptical Trainer. After, we hit the Fit Fix circuit. He upped the amount of weights on each machine. The one I had the most trouble with was the bicep curls. I think he set it at 55 lbs. I wanted to give up so badly, but I didn't I finished my one set of 12.

I think the following weights were what I did last time, I'm going from memory so some may not be accurate:
- back extension - 100 lbs
- seated leg curl - 70 lbs
- leg extension - 70 lbs
- seated row - 55 lbs
- chest press - 50 lbs
- lateral raise - 40 lbs
- biceps curl - 55 lbs
- triceps extension - 55 lbs
- ab crunch - 15 lbs

He also introduced me to a few new machines:
- seated leg press (135 lbs)
- lateral pull down (20 lbs)
- shoulder press ( 20 lbs)

Thursday we will look at taking body measurements. I'm not really looking forward to this, but I have to face up to it. The more I face the problems, the more determined I feel about making the right choices.

Speaking of determination I've recently discovered definition in my biceps. I get so excited every time I flex and see the shape of muscles. For the first time in my life I GET why guys like to look at their "guns" and flex their muscles. It's totally amazing! I've lost weight before, but I've never had real muscles!

NOTE: The following contains Female Issues.

This week I have my period. As you know I have low iron and have been on supplements for little over a month now and I do notice some changes. I am tired still, but not nearly as much as I was previously. I think working out this week has helped. The flow hasn't been as heavy and the other symptoms have been a little easier as well.

I don't think I mentioned this, but I've been taking Paxil since the end of February. I started taking them because of PMDD ( or as I like to call it PMS to the extreme). Over 2 weeks ago I stopped taking them. I stopped for a couple of reasons, the main being money and I no longer have a drug plan. Another reason is that I can use going to the gym as my anti-depressant. I didn't go through withdrawals like I've seen others go through. I only had some minor light headedness which is now gone.

Exercise can do a lot to improve your mood -- and across the board, studies have shown that regular exercise can be as effective a treatment for depression as antidepressant medication or psychotherapy.

My biggest concern was this time of the month and my emotions. I've had my moments don't get me wrong but nothing like I've had in the past. This month my PMS symptoms have been on a normal scale instead of on a PMDD scale. All in all I seem to be in good health.

Happy Days

10:11 AM | 0 Comments

I know I said I was going to take the BodyFlow class this morning, but Riley is not feeling well. I'm not sure what is wrong exactly. She's cutting a tooth and that usually brings out cold symptoms, but she sounds all throaty and hoarse when she cries, no runny nose, no fever. I'm concerned she may have a throat infection again, but I guess we'll just have to wait and see. Oh ya, so the point is she woke at 4:30 and wouldn't lay back down so we slept on the couch together. I set my alarm for 6:30 and went back to sleep. I woke at 6:15 and laid her in bed, she stayed down. I got everything together and hopped on the bus to go to the Queen Street Good Life.

I walked/ran for 1 mile (18 min including cool down). Then I did 1 set of 12 reps per machine. Since I arrived later than I expected to I didn't work out as long as I wanted , but at least I went! Tomorrow is my second appointment with my personal trainer, so I'm sure I will have lots to tell you tomorrow.

Until then...Be Blessed!

Personal Training Day

9:50 AM | 0 Comments

Good Day! My first meeting with Terry, my personal trainer, went well. He's very nice and explains things quite well. I finally understand the blood pressure numbers now. My blood pressure was between excellent and good :-) although I've never had any problems in that area. My resting heart rate was 81, but I did bike to the gym so he wasn't worried there.

He asked why I decided to join the gym and what I expect to get out of it. He asked why it's different for me this time than previous attempts at a gym years ago. I told him I'm looking to get fit and be healthy and yeah lose weight. I want to increase my energy level to keep up with my kids. I told him this time I joined for me. Previous attempts at a gym I was single and my focus was more on trying to find someone and gyms can be quite intimidating if you are really self-conscious, which I was. Now I've got determination on my side, that and a care-free attitude when it comes to stranger's opinions on how I look.

After our discussion we started with 7 minutes on the Elliptical Trainer. I told him the last time i tried it hurt my feet and Terry explained that I need to lift my heels when pushing back. It helped.

Then we moved onto the Fit Fix Circuit. As you know from previous entries I've been doing 3 sets of 12 reps on each machine. Apparently, doing 1 set of 12 reps and moving quickly from machine to machine is the recommended way. He also had me pushing heavier weights than what I'd used previously. I didn't write it all down, but here is what I can remember and I think it's pretty close: (Compared to Yesterday)

1. back extension - 70 lbs 55
2. seated leg curl - 45 lbs 25
3. leg extension - 40 lbs 40
4. seated row - 45 lbs 25
5. chest press - 40 lbs 15
6. lateral raise - 30 lbs 20
7. biceps curl - 25 lbs 25
8. triceps extension - 25 lbs 25
9. ab crunch - 10 lbs 20

Some of these were much more difficult than when I did it on my own, but on the plus side this will give me more time to work on cardio.

Speaking of cardio I am going to check out a class on Monday. Yes I said class, as in me being a part of a group class. I didn't think I was interested in a group class at all, but I'm growing as a person... :-) The class is called BodyFlow and I'll be going to the Queen Street location. Class is from 7 - 8 am.

BODYFLOW is the yoga, tai chi, Pilates workout that builds flexibility and strength and leaves you feeling centered and calm. Controlled breathing, concentration and a carefully structured series of stretches, moves and poses to music create a holistic workout that brings the body into a state of harmony and balance. Enjoy your weekend!

Muscles

9:01 AM | 0 Comments

I am starting to see muscles! I am still full-o-flab but I can see little muscles and shapes of muscles starting to form. It's a great feeling! (Even if I haven't lost any weight yet)
I went to the gym again this morning and completed the Fit Fix Circuit. I no longer refer to it as the 20 minute Circuit because it takes me a lot longer.
I've been doing 3 reps of 12 on each machine and I think people who do the 20 minute version are only doing 1-2 reps, or maybe doing less in their rep. This morning I lost count so I think I actually did 4 reps on a few of the machines.
I am excited about tomorrow's meeting with my trainer Terry. It will be my first meeting with him and I'm hoping I will get a lot out of it.

Diapers

8:33 AM | 0 Comments

Yes I said diapers. I had promised my husband Ben that Wednesdays would not be a workout day since I have GEMS. Well, yesterday we went to Wal-Mart to get a few things. Ben dropped the kids and I off at home and went to bring the car back to his parents. Riley started to fuss and I realized she smelled funky. So I opened the diaper bag and thought...dammit! And then there was only 1 diaper left. So I decided to take a chance and wait till the morning.
I biked to Loeb and back 3.8 miles to get diapers and received the added benefit of exercise :-)

Post Turkey

7:48 AM | 0 Comments

This morning I didn't have much time. I biked to the gym and did the circuit of 9 machines. I did 3 reps of 12 on each machine. Today I brought my notebook with me to take down the amount of weight.

1. back extension - 55 lbs
2. seated leg curl - 25 lbs
3. leg extension - 40 lbs
4. seated row - 25 lbs
5. chest press - 15 lbs
6. lateral raise - 20 lbs
7. biceps curl - 25 lbs (too much)
8. triceps extension - 25 lbs
9. ab crunch - 20 lbs

The bicep curls I should only use 20 lbs with. At first 25 lbs were ok, but half way through the second rep it was hard. I really pushed it to complete my 3 reps. The ab crunch is also very hard, but it's not the weight that makes it hard.

I'll be going again on Thursday and Friday. Friday is my first meet with the personal trainer. I am looking forward to meeting with Terry to really co-ordinate my workouts!

Fellin the Burn

9:10 AM | 0 Comments

I met up with Mercedes and we went to the Good Life Fitness on Queen Street. It's different than the gym I go to in Barrhaven. Most of the people there are hard core and ALREADY fit! I'm so glad that's not my regular gym. I'd have been too intimidated to go by myself. Mercedes and I are going to go twice a week together. Starting the week after next.

I'm working at 8 next week so I'm going to have to figure out when/where I'm going to work out. I'm sure I will still go in the mornings, I'm just unsure if I will leave from the gym or from home.

I am totally feeling my newly forming abs. That is where I feel the burn the most!
I've now run out of things to say since it took me all day to write this much. It's been busy all day.

I also started wearing a pedometer. I put it on at 6 am and took it off at 9 pm.

Total steps: 12650
Total Distance: 5.98 miles

HAPPY TURKEY DAY!

20 Minute Fit Fix Circuit

9:06 AM | 1 Comments

I finally have a list of the machines I'm using. It's called the 20 Minute Fit Fix Circuit. I will take note of how much weight I am using with each machine when I remember to bring a notebook and pen. Today I did 3 reps of 12 on each machine, except the ab crunch I only did 2 reps...because OUCH!

1. back extension
2. seated leg curl
3. leg extension
4. seated row
5. chest press
6. lateral raise
7. biceps curl
8. triceps extension
9. ab crunch

I also tried out the Elliptical Trainer today. It was different, sort of fun at first but I found it really hard on the feet. I think I will stick tot he treadmill I had more success with it on Tuesday. I'm not bothering with cycling at this time since I still bike to and from the gym.

Total Circuit: 25 minutes 3 reps of 12 per machine
Total Biking: 3.8 miles
Total Elliptical: 10 minutes for 0.77 miles

Tomorrow I'm finally going to try the Queen Street gym with my co-worker Mercedes. It seems to be a movement here at work. There are now 5 of us at work that I know of who are going to Good Life.

Until Tomorrow...Be Blessed

A Big Step

2:20 PM | 0 Comments

I know I haven't written since last Wednesday. I ended up taking Thursday and Friday off because my daughter wouldn't sleep. I went for a walk Monday morning and had an epiphany. Why can't I join a gym? If I could go early enough in the morning when the kids are still sleeping it won't seem like I am gone longer. For those of you who don't know my husband stays home with our children and it's too much to ask him to watch them all day and all night. Besides I'd like to spend some time with my kids.

So, with that in mind I started searching the times Goof Life Fitness opens. One near me opens at 5:30 and one near work opens at 6. I talked it over with my husband and called Good Life for a tour. I liked what I saw and we sat down to talk money. I again talked it over with my husband and his only issue was that I wouldn't be paying all this money to either not go at all or to continue to eat mass amounts of junk food. I assured him I want this and I'm willing to do what is necessary. So, I have officially joined Good Life Fitness.

I get 6 hours with a personal trainer and the facilities are great! It's a brand new facility and it's huge! I'm still waiting to hear from a trainer, they say it can take 48 hours to contact you. However, that didn't stop me from working out this morning...

This morning I woke up at 5 am. I left the house shortly before 5:30 and got there at 6:45. I biked there and back for a total of 3.8 miles (6.2 km). My workout consisted of 9 machines for a complete body workout. Good Life has it set up as a 20 minute circuit. I think I did it in about 25 minutes. Then I went upstairs to a treadmill and did a15 minute Fat Burner. I went at 3 mph for most of the walk and I even ran at 4 mph for a bit. The incline adjusts automatically and at one point was at 11.9% I felt like I was going to fall. I really worked hard and boy did I work up a sweat! I certainly haven't been working nearly that hard in the past few months. It was super windy on the way home which made it harder of course. I was home by 6:50 and it was nice to have some time to relax.

I found a workout buddy at work. I mentioned joining Good Life to a co-worker and she said she's a member to. So you know I was like a dog with a bone and bugged her to meet me at the location near work. We're going to meet Thursday at 7 am to work out. I'm super exited to have someone to work out with, even if we only meet together once a week it will totally be worth it!

Have a great day!

Three Days in a Row

8:01 AM | 0 Comments

Well, it's been three days and I keep managing to get up and workout. I'm really quite happy to be working out again. I started with my warm up, I didn't do the high knees or butt kicks. I was going to shadow box, but my ipod battery was dead and it just felt weird to punch in the air with no music blasting in my ears. So I went for my walk/jog instead.

I jogged more this morning than previously. I'm trying to add more jogging than walking as I get used to it. I stopped at the bench and did TWO reps of 10! Then at the other park I did it again.

Total Bench Push Ups.....40!!!
Total Walk/Jog: 1.4 miles

I've been eating better the last few days as well. I keep bringing cookies in my lunch and I've only had 1 in the last two days. I know that may not seem like a long time to some of you, but those who know me know that I need my chocolate. Just the simple fact that I have chocolate with me, within reach and I haven't eaten it is a huge accomplishment for me. I know it won't be like that everyday, and I am okay with that. I know myself well enough that the moment I say I cannot have chocolate I will binge. So, as long as I can do this most days I'm sure I will be able to stick with it.

I finally bought a sports bra, now I'll be able to add jumping rope to my exercise routine. Well, as soon as I buy a new jump rope I will add it to my routine. I had one, but my kids demolished it.

Day 2

10:20 AM | 0 Comments

Good Morning! I worked out again this morning...YAY! I started with a general warm up which I am going to do everyday regardless of what workout I do.

Touch Toes: 15
Lunges: 10 per leg
Side Lunges: 10 per side
Butt Kicks: 75 feet (or 7 times across my garage floor)
High Knees: 75 feet (or 7 times across my garage floor)
Arm Circles: 20
Trunk Twists: 20
Side Bends: 20 per side

I went for my walk 1.4 miles. I walked for 5 minutes, then jogged for 60 steps/walked 60 steps. I alternated 5 times and then walked for 5 minutes. I did this back and forth all the way home. I also stopped at a park bench to do 10 bench push ups. I'm hoping to increase my time jogging as I get used to it.

Another Fresh Start

9:41 AM | 0 Comments

Yes, I know I keep doing the on again off again thing, but as long as I keep trying eventually it will stick. And starting over and over is better than giving up completely.

This morning I did a general warm up:
Touch Toes: 15
Lunges: 10 per leg
Side Lunges: 10 per side
Butt Kicks: 75 feet (or 7 times across my garage floor)
High Knees: 75 feet (or 7 times across my garage floor)
Arm Circles: 20
Trunk Twists: 20
Side Bends: 20 per side

Butt Kicks and High Knees are really tough! They look so easy, but when I actually do these exercises...WOW can I ever feel it!

Then I went for a walk/run. For those of you who know me you know that running and I do not get along even when I was in shape many many years ago.

I didn't go far but I'm trying out interval training. I was going to walk for 35 minutes but I realized I only had 15 minutes left before I needed to get home and get ready for work I just stuck to the park paths.

I walked to the park and at the beginning of the path I ran for 60 steps and then walked for 60 steps. I did this back and forth for 15 minutes ending up back home.

Tomorrow the plan is to walk moderately for 15 minutes and then do the 60 seconds of running/60 seconds of walking. I will repeat the walk/run 5 times finishing with 15 minutes of moderate walking. (Since I do not have a stop watch I will be using the 60 steps method.)

My goal is to come up with a routine that works best for me. Something I can stick to and do while at home. I've seen a lot of workouts that would be great, but going to a gym just isn't going to work for me right now. So, I will improvise and come up with something that works for me even when the snow flies.

I did go biking Saturday (5.2 miles/8.4 km) and Sunday (1.8 miles 2.9 km) but I ate junk food all weekend.

My focus now is also to eat healthier and no more takeout, unless it's a low fat sub. I still don't want to count calories if I can help it. If I eat healthier and keep my portion size under control I should be okay. I just have to remind myself weight loss doesn't come easy. It's a long process, it's a lifestyle change, which is why I don't want to count calories.

Until tomorrow!


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