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).

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