Motivational Monday

Today was strength training day. My goal is to lift weights at least twice a week. For the past two weeks, I have only lifted once a week. As much as I love lifting weights, I don't like the feeling the next day. I think I'm overdoing it so I tried to take it a bit easy today. I really need to create a plan and stick to it.

I also did 35 minutes on the Elliptical and a 10-minute cool down on the stationary bike. I feel pretty good.

Tomorrow I'm going for a four-mile walk. I want to make sure I keep up my cardio endurance. My 5K is a month away!

It's Time to Take a Spin

When I joined LA fitness in November, I chose this specific gym because the classes are included in the membership fee and it’s one of the few gyms around here that has an indoor pool. One of my intentions in January is to begin taking spin and aquafit classes. In preparation, I did a cardio workout in the spin room to get used to riding on a spin bike. I was surprised by how different was from riding a regular stationary bike. It took me a few tries but I think I finally adjusted the bike to “comfortable” set up. I viewed a few YouTube videos last night and I think I may need to raise the handles a bit. Overall, it was a pretty hard workout. I’m pretty sore today but not so sore that I cannot walk. I’m going to do a few more workouts on my own. While I’m feeling nervous and a bit self-conscious about taking a group class, I am excited that I am in enough shape to even consider taking a 45-min cardio class.

Workout Routine

Okay, here’s my workout routine for the next two weeks.  I borrowed it from A Workout Routine

Workout A

1.    Squats
3 sets of 8-10 reps.
2 minutes rest between sets.

2.    Bench Press
3 sets of 8-10 reps.
2 minutes rest between sets.

3.    Rows
3 sets of 8-10 reps.
2 minutes rest between sets.

4.    Triceps Press Downs
1 set of 10-12 reps.

5.    Calf Raises
1-2 sets of 10-12 reps.
1 minute rest between sets.

Workout B

1.    Deadlifts
3 sets of 8-10 reps.
2 minutes rest between sets.

2.    Pull-Ups (or Lat Pull-Downs)
3 sets of 8-10 reps.
2 minutes rest between sets.

3.    Overhead Shoulder Press
3 sets of 8-10 reps.
2 minutes rest between sets.

4.    Biceps Curls
1 set of 10-12 reps.

5.    Abs
1-2 sets of 10-12 reps.
1 minute rest between sets.

 

Basically, I’m going to be doing three full-body workouts a week.  I’m also going to start taking spinning and/or aqua fit on the remaining days.  I want to make sure I'm working out at least five days a week.  This program also recommends one full rest day.  This will probably be on Tuesdays because that’s my busiest day.  

More than my workout routine I know my food plan is crucial.  So for the next four weeks I will be alternating between the above workouts.  For example, Week 1 – ABA, Week 2 – BAB, Week 3 -- ABA, Week 4 – BAB.   After weight training, I will do 30 minutes interval training on the Elliptical or Bike.  Let’s do this!

P.S.  It looks like I’m putting my 5K training on the back burner for a while.  I think I’m going to scratch the MLK Run and shoot for the Color Run in the spring.

21-Day Challenge – Workout #12

21-Day Challenge – Workout #12

Today workout was hard! I decided to do an interval workout on the stationary bike today.  It was challenging! As challenging as it was, I was very surprised I didn’t burn as many calories as I thought I would.  I definitely got a good cardio workout.  I’m going to give it a shot on the Elliptical tomorrow.  I also did an upper body workout on weights.

21-Day Challenge – Workout #12

21-Day Challenge – Workout #11 

Yesterday was my best workout ever.  It was a lower body workout.  My goal was to burn 500 calories.  I burned 447.  I joined this weightlifting for women’s forum on MyFitnessPal.com and a few of the ladies were talking about NewRules of Lifting for Women.  I looked at a few reviews.  I don’t think I’m ready for that.  Others recommended a few weightlifting sites.  I checked out a few.  One of the things I learned last night while reading through some of these sites is that I could make more use of my cardio sessions.  I also think I’m going to find a specific program to follow during the month of December.  I may try a different eating plan too.  However, I would have to discuss that with my OA sponsor. 

Right now I’ve been doing 30-minute sessions on the treadmill, Elliptical, or bike and recently started doing a 15-minute cooldown.  Last night I came across the following Interval Cardio Training plan for lifters.  Unfortunately, I do not remember the site to give proper credit (I tried to find it but couldn’t).  Anyhow, I’m going to try this for the remaining week:

Interval Elliptical or Bike

Mins 1 – 2 – Level 1 (Easy effort)

Mins 3 – 5 – Level 2 (Moderate effort)

Mins 6 – 9 – Level 3 (Difficult effort)

Mins 10 – 11 – Level 2

Mins 12 – 15 – Level 3

Mins 16 – 17 – Level 2

Mins 18 – 21 – Level 3

Mins 22 – 24 – Level 2

Mins 25 – 26 – Level  1 

I’ll probably go to 30 mins on Level 1.  We’ll see how I feel.

21-Day Challenge: Workout #9

21-Day Challenge:  Workout #9

Yep.  Although it was day 10, it was workout number 9 for me.  I just felt too yucky on Friday to workout.  I think I did about 10 minutes of stretching and called it a day.  Anyhow, this workout was fine.  My body is sore but not too sore.  I do know I’m giving my muscles are a good workout.  Today was cardio and upper body:

Cycling – 30 minutes

Lat Pulldown – 55 lbs., 15 reps, 2x

Seated Row Machine – 30 lbs., 15 reps, 2x

Ab Machine – 50 lbs., 15 reps, 2x

Overhead Press – 35 lbs., 15 reps, 2x

Chest Machine (I don’t know the correct name) – 20 lbs., 15 reps, 2x

Pullover  Machine – 20 lbs., 15 reps, 2x

Cycling – 15 mins.

I’m feeling really tired.  I need to focus on getting some more rest.

I am also thinking about getting a Fitbook to help me plan and track my workout.  I think there are pros and cons.  The pros are that I am more likely to record my workouts because I can take the notebook with me.  The cons are that I would be less likely to update my blog about my progress.  I have a hard enough time as it is updating my blog.  It does some like a great tool.  I'm sure I could find something comparable online, for free.  Well see....

 

21-Day Challenge: Workout 3

21-Day Challenge:  Workout 3

I didn’t feel like going to the gym today.  I was tired.  I took a quick power nap, grabbed my protein drink, and headed out the door.

Today’s workout:

30 mins – cycle

Abdominal Crunch Machine – 2x – 15 reps – 30 lbs.

Leg Extension – 2x – 15 reps – 35 lbs.

Leg Curls – 2x – 15 reps – 60 lbs.

Glute Machine – 1x – 15 reps – 20 lbs.  – I can’t believe how weak I am in this area! I couldn’t do a  second set!

Hip Abduction – 2x – 15 reps – 80 lbs.

Recovery Meal – 12 oz. Silk Fruit and Protein Mango + 1 scoop 365 Vanilla Whey Protein

I scheduled my one hour complimentary training session for Monday.

 

Daily Exercise - Jan. 6

Cycling - 30 mins.
Elliptical - 15 mins.