Beach-Ready Plan May 2009 Shape Magazine D5, W3

Mmmm, weights and cardio again already!

Did my workout later in the day (@ 4:00), so that I could go up to the Club with husband.  Thankfully, people have spring fever, so there weren't a ton of people up there.  The weights went well, and I feel like I just hit my groove with them.

I did the following:

Grapevine Lunge - 3 sets of 12 using 12.5 lb weight

Sumo Squats - 3 sets of 12 using 12.5 lb weight

Bench Rows - 3 sets of 12 using 12.5 lb weight

Triceps Push-Ups - 3 sets of 12 

Curl Press - 3 sets of 12 using 8 lb weights

Ball Circles - 3 sets of 12

Ball Sit Ups - 3 sets of 20

Leg Lifts - 3 sets of 20.

I had a breakthrough with my push ups and really felt good about them.  I'm still doing them modified, but I felt strong.

This workout only took me 45 minutes today.  

I followed it up with 30 minutes on the spin cycle.  I went particularly numb after that run, followed by a moment of tingling I'm not sure was appropriate given that I was out in public - needless to say I can't wait to spin again!  HAHAHAHA

Of course, my day also included a walk with the pup and what is turning into daily de-dandelioning of the yard.  

We went to the fitness fair to pick up our tops and race numbers for the 1/2 marathon this weekend.  I have stopped dreading it and have decided that I am looking forward to the almost 1,000 calories I will burn walk, walk, walk, walking for so many hours.  The tops this year are red, and quite pretty.  I used to shy away from red, because I felt like it made me too noticeable, but I will wear this top proudly!

Of course, the best part of the 1/2 marathon is that we have breakfast reservations at my Club for brunch after the walk.  Ya, freakin whooooooo!!

Not much else to report.  Have a healthy day!!

PS:  I've found my new 4 week workout program to follow after this one.  This time I will be doing a routine from Fitness Magazine, which will mostly focus on my stomach, which is where I feel I need to move my focus!  I can't wait to start it!

PPS:  My belly dance teacher has the name of a gal for me to call so I can get my swimsuit made for me this year.  I found the one I would like in fitness magazine... I'm going to be smokin!! ;-)  (see, the old me would have added, "well, relatively smokin", but not now!  I'm going to be SMOKIN!!!)

Beach-Ready Plan May 2009 Shape Magazine D4, W3

Today is a cardio day.  I've already been to the gym and done my 30 minutes of rowing and 30 minutes of the spin cycle.  Fun times.  I actually finished my audio book - a Sookie Stackhouse book.  It was ok.  I will likely buy another one.  

I didn't make the gym last night to do my spin cycle.  I had burned my shoulders yesterday on my walk with the pup and I was so hot all evening.  I'm not too worried about missing it since I did weights, and a 5k walk, and I do have the half marathon on the weekend.  

Please take a moment to click on the link below - what an interesting post!  It's about having motivation, finding motivation, needing motivation.  It is very insightful, and spot on, I think!

A Cake for a Wife

What else.... not much.  Even though I de-dandelion'd the front and back yard yesterday, today when I came home from the Club there were 12 more!  Where did they come from?  Those suckers are gone now though.... or ARE THEY??

Not much else on the agenda for the day.  Walk with the pup, of course, and belly dance tonight.  

I have a story to tell you.  I ran into a lady I curl with up at the fitness center.  She commented on this other lady that was up there working out.  You know, your worst nightmare - tall, slim, boob job and pretty to boot.  She is beautiful and actually works quite hard for her figure.  Anyhow, Barb, the curling lady, said how she would like to have this other woman's legs.  Now, what makes this a story is:  when I started working out with my trainer a year & a half ago, I had actually said to my trainer, while pointing to Barb (who I didn't know at the time) "can you get me her legs?".  I didn't tell her this story this morning, but I think I might next time I see her.  It's funny how we all see each other.  

Have a healthy day bloggers!

Beach-Ready Plan May 2009 Shape Magazine D3, W3

Wow, day 3 of week 3 already!!  Workouts go way faster when you're doing a program that only lasts for 4 weeks.  

Today was weights & cardio.  Weights were done pronto this morning and consisted of:

Grapevine Lunge - 3 sets of 20 using a 10 lb weight

Sumo Squat - 3 sets of 20 using a 10 lb weight

Bench Row - 3 sets of 20 using a 10 lb weight

Triceps Push-ups - 3 sets of 20

Curl Press - 3 sets of 20 using 5 lb weights

Ball Circle - 3 sets of 20

Ball Pike - switched this to sit ups on the ball.  3 sets of 20

Leg Lift - 3 sets of 20

Workout took 55 minutes and I was STARVING by the time I was done, so I didn't stick around for my 30 minutes on the spin cycle.  I needed to eat.  I may go back up tonight.  We will see.  Daughter has a tutor coming and if there is time after he leaves I will run up.

Took the puppy for a 5k walk today.  It is so nice out, I didn't even need a sweater.  Just wore my Lullulemon tank.  

And, if that wasn't enough excitement, when I got back I de-dandelion'd the front AND back yard.  Looks so nice and clean now.  Even did my neighbour's front yard.  Hope they don't mind, but since I was out there anyhow.... seemed rude not to.

Not much else to report.  Making stuffed peppers for supper tonight.  Haven't made them in a while.  Yum.  

I just finished Season 4 of The Closer.  What a great season - the show got funnier and the little mysteries were great.  I feel completely ripped of that it was a 13 episode season, and it took a year for them to do it, BUT I will forgive them because I enjoyed it SO much.  Two thumbs up from me, for sure!  I saw on the dvd that the new season starts June 8.... sadly I don't get that station... so I will be moping around until this time next year when the new DVD comes out!

Have a healthy day bloggers!!

Beach-Ready Plan May 2009 Shape Magazine D2, W3

Just to update, I did in fact make it to the gym last night.  

I did the program as planned, followed by 30 minutes of spin cycle, with the following exception:

The Grapevine Lunge was to have been with a 17.5 lb weight, I used 12.5

The Sumo Squat was to have been with a 17.5 lb weight, I used 12.5

The Bench Row was to have been with a 15 lb weight, I used 12.5

When I picked the 17.5 lb weight I knew there was no way I would make it through the exercise - I could hardly even pick it up!  Funny the difference it makes when you change the time of day you work out.  

In any case, it worked out really, really well, because I was able to concentrate even more on my form, and I'm happy to report that I woke up sore all over!

Today is a cardio day, so off I toodled to the gym first thing this morning.  It was hot and humid in there again today.  I was not impressed!  I did my 30 minutes on the rower (which was really boring today), and 30 minutes on the spin cycle.  I was a bit slower on the spin cycle today... I did a mile less than last night.

I'm supposed to go walking tonight with my walking group.  I don't know if I will, cause I'm tired.  We'll see.  Of course, I'm completely panicked because I have to walk a half marathon this Sunday... and while I've been quite active, I haven't actually been "training".  I don't honestly care about my finishing time, but I'm walking with a group.  Ugh.  Oh, well.

I am substituting for friend today for 5-pin bowling.  I kinda wish that I had said no BECAUSE I just went this morning to pick up Season 4 of The Closer!!!!!  I've watched one episode and just started the 2nd, but I have to friggen leave in 10 minutes!!!!!!  NO FAIR!!!!

Ok bloggers - go off and do something healthy!!

PS:  I bought some nice coloured fancy pencils for my journal..  SCORE!!

Beach-Ready Plan May 2009 Shape Magazine D1, W3

Well, here it is, Monday again and it's even nice out!

Today is a weights and cardio day.  Typically I would have done my workout by now, BUT my schedule was out of whack this morning with what my family had going on, SO I will be going (with husband) as soon as I digest my supper!

I started the last week of my fitbook this morning, and guess what arrived in the mail tonight?  That's right - 4 new fitbooks to take me through the next YEAR!!!

I have taken the dog for his hour walk, both of us enjoying the perfect day out there.  I also played day one on my EA Sport Active .  What a fun program.  My only complaint is that if you are already fit and working with weights, the band they give you for upper body workouts isn't hard enough.  Luckily I have tubing, so I will use that tomorrow.  The workout was 17 minutes of actual working out, and it took me 34 minutes to complete that, because I watched all the videos to be sure I was doing everything correctly.

Tonight on the agenda at the Club is:

Grapevine Lunge - 3 sets of 12 using 17.5 lb weight

Sumo Squat - 3 sets of 12 using 17.5 lb weight

Bench Row - 3 sets of 12 using 15 lb weight

Triceps Push-Ups - 3 sets of 12

Curl Press - 3 sets of 12 using 8 lb weights

Ball Circles - 3 sets of 12

Ball Pike - 3 sets of 12 (is it wrong that I am dreading these ALREADY?? )

Leg Lift - 3 sets of 12

All of this fun followed by 30 minutes on the spin cycle.  Fun times, my friends, fun times.  I just hope it isn't too busy.  I'm thinking with the lovely weather, folks will be at home sitting on their decks.... not busting their asses at the gym! 

Oh, I have an AWESOME stat to report to you all.  Last week, I recorded 3530 worth of calories with my exercise.  Better than a kick in the ass, eh?

Ok bloggers, I have 2 oz of lovely white wine to finish while I digest before I go to the Club. 

Have a healthy day!!

Beach-Ready Plan May 2009 Shape Magazine D6 & D7, W2

Per the Shape plan, these are rest days.  My focus on these days is just to be "active".  

Saturday husband was up at an un-godly hour to go golfing.  Once he was home we had some errands to do.  We had to return the ipod holder that I purchased that doesn't fit my generation of nano!  This is how much Apple rocks - I was a apparently past the return date and they took it back anyhow!  I LOVE APPLE. 

After that, of course, husband had to make an impulse purchase at Lullulemon - he purchased two pairs of shorts.  How weird is it that we went in there, and he walked out with the goods?  I would complain, BUT

Our next stop was Best Buy where I impulse purchased the new EA Sport Active for the Wii.  I tried it a bit last night, but I didn't have my running shoes on, or a sports bra... so I will do more tonight.  What I like about it right away is that it has a workout that flows, compared to the Wii Fit where you have to go in and pick exercise after exercise.  You can totally customize it, but I'm still figuring the game out.  

I ended the day by taking the pup for a walk for an hour.... at 8:30 in the evening, in the middle of a good movie.  I realized I hadn't been "active" (using the charge card doesn't count!) so I got husband to stop the show while I walked the dog.

Sunday was a fun day.  Daughter had to work at the Club, so while she was doing that, husband & I took the puppy up on Nose Hill for a big explore, where husband took him OFF LEASH!  He was so happy and was very good about coming back to us.  We walked for an hour and it was so nice out.  I noticed as we went up the first hill that I better start doing hills before that 21k hike up Burgess Shale or that will be my final resting place, cause I will die.

We went to a bbq at the parents' house of one of my daughter's friends.  It was a lot of fun.  She served beef on a bun, which is a spectacular idea, with cabbage salad (OMG I just loved it - the kind with the dried noodles in it, very Asian tasting).  

Over all, a fun and "active" two days!

Have a healthy day bloggers!!

Beach-Ready Plan May 2009 Shape Magazine D5, W2

Today is weights & cardio, per the Shape plan.

Holy shit people.  Today I did the workout I was supposed to do Wednesday, which is to lower the weights and up the reps.  I did the following:

Grapevine Lunge - 3 sets of 20 using 10lb weight

Sumo Squat - 3 sets of 20 using 10lb weight

Bench Row - 3 sets of 20 using 10lb weight

Triceps Push-Ups - 3 sets of 20

Curl Press - 3 sets of 20 using 5lb weights

Ball Circles - 3 sets of 20

Ball Pike - 1 set of 20, 1 set of 18, 1 set of 4!!

Leg Lifts - 3 sets of 20

By the time I was doing the Ball Pikes, my shoulders were completely spent.  I couldn't do one more.  Sad!

It took me 70 minutes to do the workout today.  The longest amount of time I've ever taken to do weights.  I was exhausted by the time I was done.  So spent in fact that sitting on the spin cycle was a relief.  I did that for 30 minutes and kept my RPM's in the high 90's.  Once you get going on those things, it's pretty easy to keep your momentum.  I don't use a high gear.  My legs have never felt better!

Today puppy and I are off for a long walk.  We typically do approx 5 k, but today we are going to do 10.  I kinda forgot, but on May 31 I have a half marathon to walk.  I'd better do some long walks!!  I'm going to attempt to do 20k this weekend without the dog.  I think that is just too long for him with no water, and I don't want to lug around a container for him to drink out of.

Oh, I bought myself some new running shoes yesterday.  Yes, I know, I have to hurry up and break them in!!  Can I tell you the great story that happened in the store?  I went in to the Running Room and said to the gal "I would like to replace these please".  She said, "but those are Nike 12's".  I have no idea what this means so I say "ok, well, I'd like a new pair please".  She says, "but I don't understand, why do you want to replace these?  The 12's just came out, they can't be more than 4 months old".  So I say, "well, yes, that's about right, but they've seen over 400k on them, and my feet are killing me, so I think I need another pair".  She then looks at me in awe (how cool is that) and says, "are you a marathon runner or something?".  Imagine - my newish shoes were so worn out (she couldn't believe the treads on the bottom were so bad) that she thought I was a marathoner.  I realize now that I'm typing it, that this might seem silly, but it was nice to have someone notice my level of activity.

Meanwhile people, my feet have never been happier than they were this morning.  I seriously can't wait to wake up tomorrow cause I know my feet will feel that much better when I stand up after sleeping all night!!

OK - this is way too long a post.  Sorry!!  Have a healthy day bloggers!!

Colon Cleanser....

Tornwordo had this linked on his blog (which I have no idea how to do nicely like 

he did!) but I thought some of you may find it interesting since there has been 

cleanser chatter of late... it's 8 minutes

video

Beach-Ready Plan May 2009 Shape Magazine D4, W2

Today is just cardio, per the Shape plan.  I went to the Club right away after dropping daughter at school.  There was hardly anyone up there.  It was really nice.  I hate getting really sweaty with lots of other people around.  Makes it seem stuffier somehow.  

Anyhow, I did my 30 minutes on the rower & 30 on the spin cycle.  I found both marginally less hideous, with my ass hurting on BOTH machines, but somehow it still felt like a great workout.  I kept my RPM's up around 90 for most of the bike ride, I felt like I was on fire!  (and not just my butt!).  The cycle has really made my legs feel a lot better, like it stretches them out somehow.  Just another reason I love this triathlon challenge - I never bike on my own - and I miss out on all the benefits!!

On the agenda for today just a walk with Indiana and belly dance tonight.  We will have a substitute teacher tonight, so we will just be working on technique.  Should be fun.  I like the sub that is coming.  Husband & daughter are going to do a spin class while I'm at Belly Dance.  

Yesterday I ended up just walking Indiana around the neighbourhood - husband called to see if I wanted to meet him & daughter up at the Club for the Prime Rib buffet.  Who in their right mind says no to that, right?  Meanwhile, the lamb chops are on hold till tomorrow!!

Mmmmmm, not much else to report.  Oh, except that I received a belated birthday gift from one of my sisters - the most gorgeous pair of earrings I've ever seen.  I put them on immediately!  They look AWESOME!!!!!

Have a healthy day bloggers!!

Beach-Ready Plan May 2009 Shape Magazine D3, W2

Today is a weights and cardio day.  And I goofed.  I forgot that on day 2 of the weights, I'm supposed to lower my weights and do more reps.  I will just do it on Friday.  Oh, well!

I went to the Club right after dropping daughter at school.

I did the following for weights:

Grapevine Lunge - 3 sets of 12 using 17.5 lb weight

Sumo Squat - 3 sets of 12 using 17.5 lb weight

Bench Row - 3 sets of 12 using 15 lb weight

Triceps Push-Ups - 3 sets of 12

Curl Press - 3 sets of 12 using 8 lb weights

Ball Circle - 3 sets of 12

Ball Pike - 3 sets of 12

Leg Lifts - 3 sets of 12

I lowered my weight doing the lunges & squats, because I think that I had tried to go too high earlier this week, and that is why my leg hurt.  My leg actually felt much better after the cycling, and it still feels good now after this workout, so I'm pretty sure I made the right choice.  The workout took me 55 minutes today, taking my 45 second break in between sets.

Cardio was cycling for 30 minutes.  I didn't go numb today, although my ass is still smarting!!  Also planned is a walk with the pup up on the hill later this afternoon.  I have to drop daughter at Club after school for a massage, so I thought I would bring the puppy and just walk from club.  He will be especially happy with that I think - he really, really likes being out and Nose Hill has all the deer and other animals - so lots of new smells for him!!  In any case, by the end of the day I will have another 1/2 hour knocked off my cycling and an hour off my walking for the challenge!

Not much else on the go.  Lamb chops for husband & daughter for dinner tonight.  I'm going to bbq them, so the smell isn't in the house.  I will just have some beans or something.  I don't care for lamb.  

My sleeping patterns are really screwed up these days.  I should be sleeping like a rock, with all this exercise, but....  One of my friends told me that I'm likely starting menopause.  How mean!  HAHA

Oh!!!!!

My walking group is doing this as a girls weekend:

http://www.burgess-shale.bc.ca/index.php?q=node/15

I'm quite excited!!

Have a healthy day bloggers!!

beach-Ready Plan May 2009 Shape Magazine D2, W2

Today is only cardio day.  To be honest, it is a bit of a relief, because my thigh/IT band/muscle is killing me.  

To kill a couple of birds with one stone, I did 30 minutes of rowing and 30 minutes on a spin bike.  So, my morning goes like this.  I drop daughter at school, go directly to gym and hop on the rower.  I'm just going great guns, cause you know, rowing is SO much fun (NOT) and not even 10 minutes in..... my iPod dies!!!  I had charged it all the night before, but.... somehow it was completely out of juice.  Oy!  Would you believe I managed to talk myself into finishing the 30 minutes?  I was really kinda pleased with myself.  Of course, there was NO WAY I could sit on a bike for 30 minutes without my beloved Harry Potter.  So, after rowing, I went home, took care of what I needed to (which included charging the iPod).

In the afternoon I had to go back up to club to bowl (I was subbing for a friend) and when I was done bowling, I scoobied up the the fitness center and did my 30 minutes on the bike.  My ass hurt like hell, and I went completely numb in places I didn't think COULD go numb, but I got it done.  And the best part?  According to www.nutrimirror.com, 30 minutes of moderate biking is 177 net calories.  Kaching!!

Anyhow, I was pretty happy to have knocked off some more time on my challenge.  1/2 hour of both rowing and cycling - done!!  Cardio for Shape program - done!!

Oh, and did you know that you burn 229 net calories bowling for 2 hours?  Better than a kick in the ass!!

Have a healthy day bloggers!!

Beach-Ready Plan May 2009 Shape Magazine D1, W2

Today is a special day.  Not only did I start week 2 on the Shape Magazine program, but the triathlon challenge at my club started.  I thought this would make things more difficult, but actually, it hasn't.

Today was a weights & cardio day.  

I did the following for weights:

Grapevine Lunge - 3 sets of 12 using 20lb weight

Sumo Squat - 2 sets of 12 using 20lb weight and one set of 6 (explanation below)

Bench Row - 3 sets of 12 using 15lb weight

Triceps Push-Ups - 3 sets of 12

Curl Press - 3 sets of 12 using 8lb weights

Ball Circles - 3 sets of 12

Ball Pike - 3 sets of 12

Leg Lifts - 3 sets of 12 

I had to stop the Sumo Squats because I pulled my IT band/muscle doing the Grapevine Lunges and I just couldn't take the pain any more.  In the end, actually, I think I just strained it a bit, but I thought it best to err on the side of caution.

My cardio consisted of an almost 7k walk with my walking group.  In the snow/rain/mist/fog.  Fuck - was I wet when I got back.  Ugh.  

Our group then, after our walk, made a rag afghan for a cabin-warming gift for a friend.  We were done and eating lunch by 12:30 - and the afghan looks GREAT.  I've never done anything like that - it was fun, and what a sense of accomplishment when we were done.  So pretty.

The best part was my walk with the group knocked 1 hour off my challenge!  Ya baby!

Considering it was a holiday, I figured the Club would be EMPTY.  Nope, it was likely the busiest I've ever seen it.  All the university kids are home now for the summer and they are all up there getting buff.  It made it so hot in there.  Blech.  But, I was pretty proud of myself.  Normally I would have been very shy with all those 20 somethings running around, but you know what?  I actually didn't give it a thought at all, until husband remarked on it later in the evening.  Yay me!!

Well, that's about all I have - except to note that I fell into a bag of black licorice. Mmm, one of my fav's.  

Have a healthy day bloggers. 

Beach-Ready Plan May 2009 Shape Magazine D6 & D7, W1

Both these days are rest days, and so I did!  HAHA

My activity for both days consisted of walks with the pup. 

We had quite a nice weekend.  Had mom & her husband over for dinner on Saturday and I made the best pork loin roast EVER.  Mmm, my mouth still waters just thinking about it.  It was THAT good.  We served it with baked potato, grilled corn on the cob & asparagus.  A feast.  The best part was we forgot to pick up dessert, so I wasn't even tempted!!

We had quite a quiet long weekend.  Except for that dinner, it was really quite low key.  One of our dog walks was up on Nose Hill, which was really nice.  Even though there were many people out enjoying the nice weather (before the snow came) we didn't run into anyone up there!  It was very peaceful.

No video yet, as camera's battery was dead....

Have a healthy day bloggers!!

Beach-Ready Plan May 2009 Shape Magazine D5, W1

Today was a weights and cardio day.

Weights took 50 minutes.  I did 3 sets of 12 with 45 second rests in between each set.  Where weights were used, I increased them all, because I had chosen too light on Monday.  So, what I did was:

Grapevine Lunge:  3 sets of 12 using 1 - 20 lbs

Sumo Squat:  3 sets of 12 using 1 - 20 lbs

Bench Row:  3 sets of 12 using 1 - 15 lbs

Triceps Push-ups:  3 sets of 12

Curl Press:  3 sets of 12 using 8 lbs

Ball Circles:  3 sets of 12

Ball Pike:  3 sets of 12

Leg Lifts:  3 sets of 12

I was shaking by the time I was done the routine.  I was also starving, so I didn't do my cardio right away.  I went home, had some lunch, and when I dropped daughter at the club for work, I went back up to the gym and did the Elliptical.  I did the 30 minute pre-programmed interval workout.  Today though, on the easy resistance intervals, I stepped backwards and then when the resistance went up, I stepped forward.  Just trying to keep from getting bored.  I don't actually know or think that going backward does anything except make you think!   HAHA!

When I got home from that, I put my iPod on right away and did my dog walk sans dog (he was at daycare cause I had a busy day yesterday).  I made really good time without him taking sniff breaks!

Unfortunately, all my hard work may have been for not - I went out for dinner.  I'm still point calculating points (I have to get up to get my food/points book, and I've just been too lazy to do it yet!!)  In any case, I will update where I set with my points in my next post.

Hotch had a good point regarding activity points calculation, so I have yet again re-calculated my AP.  I have also been using the "net calories" burned, so I'm quite comfortable if I eat all my AP this week.

Not much else to report, other than to tell you that daughter has agreed to video me doing some moves.  I will make Sunday my move review day.  

In the mean time though, I had a question about triceps push-ups.  Here is the verbage from the magazine:

"Get in push-up position on hands and toes (I'm on my knees).  Keeping arms close to sides, lower chest toward ground so elbows are near your waist.  Press up and repeat."

Hmmmm, what else.  Eh, I got nothing!  Have a healthy day bloggers!!

Beach-Ready Plan May 2009 Shape Magazine D4, W1

Today is just cardio.

I am so sore - how sore you ask - so sore that the only part of my body that ISN'T are my ears.  I'm not kidding.  I actually had trouble hitting the snooze button this morning on the alarm!!

Obviously, this meant that I wasn't chomping at the bit to get to the elliptical up at the Club.  I never made it up there till after 11 this morning!  And even then, the whole drive to the club (the entire 8 minutes) I just kept repeating - I don't want to do this, I don't want to do this.  You know what got my feet on that machine?  The thought of having to report here that I didn't!!

After the elliptical interval program, I hopped on the treadmill and did a mystery hill program for 30 minutes (it was kinda fun - it didn't show the profile on the screen - just a great big question mark!).  I typically walk the dog for 5k, but he is at doggy daycare getting his hair done!  Thought I would do some treadmill time to make up for missing that.

Once I was done all of that, and all stretched out (which totally killed by the by) I treated myself to lunch at the Club.  I had the garden salad with the grilled chicken breast on it.  Man, it is so friggen good!!  

I was reading blogs yesterday and I came across one that counted around 70 calories for an activity point on WW.  I've always used 50, but I figured best to be cautious, so I recalculated my activity points for the week.

To that end, this is where I'm sitting food wise:

Monday 22 pts target, 20 Flex, 5AP earned

Tuesday 22 pts target, 1 Flex, 2AP earned

Wednesday 22 pts target, 13.5 Flex, 3AP earned

Monday & Wednesday evenings I was alone for more than I usually am.  You can totally see this in my flex pt consumption.

Not much else on the agenda for today.  Belly dance tonight, which is scaring the hell out of me because it hurts to breath.  Grey's tonight.  If they don't kill Izzy soon I will have a stroke.  I'm thinking they will cure her, but her memory will be gone and then we will have a whole season next year of her being even more annoying.  ARGH!!!!

Have a healthy day bloggers!

Biggest Loser Spoilers Ahead!!

All I have to say is I felt COMPLETELY RIPPED OFF when Helen won!!!!

Beach-Ready Plan May 2009 Shape Magazine D3, W1

Today was a weight and cardio day.

I woke up starving.  Had a trail mix & fruit granola bar on the way to the club with my coffee and thought that would get me through the workout.  Not so much.  I had to stop after I did the weights - will have to go back up to the gym to do the cardio portion, or will run with dog - haven't decided.  

Today's workout was to do the 3 sets of the moves, using a lighter weight but doing more reps per set.  I did the following:

Grapevine Lunge - 3 sets of 20 using a 10 lb weight

Sumo Squat - 3 sets of 20 using a 10 lb weight

Bench Row - 3 sets of 20 using a 10 lb weight

Triceps Push-ups - 3 sets of 20 (modified)

Curl Press - 3 sets of 20 using 5 lb weights and the stronger tubing around my legs

Ball Circle - 3 sets of 20

Ball Pike - 3 sets of 12, 8 & 14 - didn't make it to 20 once!

Leg Lifts - 3 sets of 20

I woke up very sore this morning (especially my abs & inner thighs).  The thought of having to work out was... well... not pleasant.  Oddly, I feel slimmer, but that is because my muscles are so sore and all tensed up!  ;-)

I finally figured out the grapevine move after much musing and practice and confers with husband.  Now that I have it down, it's actually quite straight forward.  The Ball Circles really, really hurt my wrists.  I figured out a modification though this morning.  I moved the plank position to my forearms on the fitness ball and did the circles from there.  I not only relieved my wrists, but I was able to get right into plank and do the move in a much more controlled fashion.  The Ball Pikes continue to be a thorn in my side - but I will conquer them!!

With the added reps, and being diligent about taking the 45 second rest between sets, it took a whole 60 minutes to do the routine.  I was hungry and tired.  I was going to hop on the elliptical anyhow, but I really want to make sure I do the cardio at the proper intensity, so I decided to come home and eat.  

I'm sore already from the weights, and expect to be fully incapacitated by the end of the day!!

Just to keep you all posted on the eating front, which, let's face it - if I don't keep on plan, this program doesn't stand a chance!

I'm a WW, so

Monday - 22 pts target, 10 flex, 8 AP earned

Tuesday - 22 pts target, 1 flex, 4 AP earned

I'm off for my walk with the dog - it actually snowed and rained yesterday so we didn't get out and he is now climbing the walls!!

Have a healthy day bloggers!

Beach-Ready Plan May 2009 Shape Magazine D2, W1

Here we are, the day after the day before.  

I woke up this morning feeling my workout yesterday.  My inner thighs, my abs (down along the sides of my stomach as well as my lower abs), my shoulders, my upper arms and my back - all workout sore this morning.  What a nice feeling - I actually haven't felt that in a long, long time.  Given how many parts are sore, I'd have to say that I think this is definitely a full body workout.

HotchPotchery asked if I was doing this at home - no - I'll be going up to the gym.  Very little equipment is required, but I'm on a personal mission to get myself comfortable up there, so....

One bit of feed back I have is that I found some of the moves very hard on my wrists.  I tend to tender there anyhow, but the Triceps Push-ups and the Ball Pike were both hard on my wrists.  My wrists were sore already last night.  I fully expect them to toughen up, but... anyone who has actual wrist issues might want to look for an alternate move.

Today is just a cardio day, so I went to the gym this morning and hopped on the Elliptical again.  This time I chose the Interval pre-set program for 30 minutes (and then a 5 minute cool down).  I think I will do this program from now on, as it has more intervals in it (2 minutes of easy resistance, followed by two minutes of hard resistance, on and on).  I did the various intervals in increasing intensities (every couple of intervals, aside from the resistance changing, I would try to up my RPM's).  I was dripping by the time the program was done.  I also did almost 800 strides more than yesterday.  Yay me!

I took my measurements today - just my waist and hips.  36 & 42 respectively.  I measured my waist up by my belly ring, so that I will remember where I was when I measure again at the end.  

My club is running their annual Triathlon competition again this year.  I signed up for the middle intensity.  It only cost $5 and they have nice prizes that you get entered in for if you complete the challenge.  YOU DO NOT ACTUALLY HAVE TO DO A TRIATHLON, SO NO "WAY TO GO'S" FOR ME!!

What is required for the level that I signed up for is:  4 hours of rowing or swimming, 6 hours of walking or running and 8 hours of cycling from May 18 to June sometime.... the competition runs around a month.  I like this competition because they put up a big board with your name and squares representing all the hours that you have to do, and you get to fill in the squares as you complete the time.  I am all about putting up stickers or filling in squares.  I just love competitions like this!!  Last year was a hoot - and it got me doing stuff I would never normally do (yes, rowing/cycling never make it into my repertoire!)  We are not allowed to clock more than 2 hours a day for the competition, nor are we allowed to do more than two activities in a day.  This is to keep people exercising in a safe manner.  I would NEVER be in any danger of exercising more than two hours!!  HAHA

I ended up going for an impromptu lunch today with some friends from the Club.  I ordered a garden salad with grilled chicken.  It was so friggen good.  The chicken had jerk-style spices on it and it was a whole chicken breast (well, half a breast, but you know what I mean).  I had my ranch dressing on the side and used the WW trick of putting fork in dressing and then picking up food.  It is shocking how little you use that way.  Anyhow, I topped it off with a club soda with a lime wedge and I left STUFFED.  

Good Lord - this post is long.  Sorry for babbling!!

Have a healthy day bloggers!!

Beach-Ready Plan May 2009 Shape Magazine D1, W1

May won the vote, so this morning I started the program.

How it works:

I have to....

* do this routine 2 or 3 days a week (not on consecutive days) (I will be doing it 3)

* Do 3 sets of 8 to 12 reps with heavier weights on days 1 & 3.  On Day 2 I use lighter weights but double the reps (aim for 16 to 20)

* Do the moves in order resting in between sets for 45 seconds

* Aim to do cardio 5 or 6 days a week with increasing intensity intervals

This morning was my first go at the program, so I chose what I thought were appropriate weights and away I went.  I will have some adjustments to do for the next workout as I think I chose too light for a couple of the moves.

The moves and thoughts on them are as follows (I did 12 reps of each):

1.  Grapevine Lunge - I used a 10 lb weight for this - I could easily have gone up to 15 or 20.  This move is not intuitive, and I actually had trouble figuring out where to put my foot next.  I will be practicing this (without the weight) tomorrow so that I can be more effective on Wednesday.

2.  Sumo Squat - I used a 10 lb weight for this - again, I could easily have gone up to 15 or 20.  I have never done a Sumo Squat like this before, and I could feel it in my inner thigh immediately.  I think this move will tone my upper leg nicely.

3.  Bench Row - I used a 10 lb weight for this.  While I can row with a larger weight, this move requires quite a bit of balance, and until I work that out - I'm sticking with 10 lbs.  I realize now that I'm looking at the photo of the move again to type up this review that I did the move incorrectly.  Perhaps when I do it properly on Wednesday I will see that I can in fact move up my weight.

4.  Triceps Push-up - Oy!  I did this modified, as I have seriously poor upper body strength.  I am so awful at push-ups (I'm really afraid of my arms giving out and breaking my nose!).  I would really like to be able to do this move un-modified by the end of this review.

5.  Curl to Press - I did this with 7.5 lb weights.  I can curl maybe 10 lbs, but I can't do that yet on a shoulder press.  I felt this move immediately in my shoulders and I think it will go a long way to making my upper body look very sleek!

6.  Ball Circle - this move requires no weights.  I thought this would be an easy-peasy move to do and wondered what good it could possibly do.  Holy shit!  It was a killer arm/ab move that I have no doubt will be VERY effective in toning up my midriff.  I was also shocked at how hard it was.

7.  Ball Pike - this move requires no weights.  I had to modify this move, and put the ball under my knees and pike from there.  The move as shown in the magazine is VERY advanced and I didn't have the core strength (yet) to do even one.  

8.  Leg Lift - this move also requires no weights.  This move was fun, and easy.  You have to be careful with these moves, as it is easy to slack off on your form.  I enjoyed this move and was glad it was last - felt like a treat!!

This routine took me 50 minutes.  I think it will go faster once I get to know the program a bit better.  When I was done that, I did a weight loss pre-set program on the elliptical for 33 minutes (including 5 minute cool down)

I will go over two moves a week, detailing how they are done and I may also get my daughter to film me doing the move.  We'll see.  

I weighed myself this morning and I was 159.9 (yikes!).  I will do my measurements tomorrow.

I ordered more fitbooks this morning.  I'm happy to report I'm almost finished my 2nd one!  (www.getfitbook.com)  I ordered a set of 4 of them and Shape magazine has a promo code, so I got a screaming deal!!

Oh, I've been using www.nutrimirror.com to figure out my net calorie for my exercising.... and can you believe they don't have the elliptical on there?  Seriously, I can calculate how many calories I burn during sex on there, but not the elliptical.  Silly site.

Have a healthy day bloggers!