Well I've been away, but with Christopher coming home soon, I'm back in the game. Leave it to me to procrastinate and laze away until the last minute when I try to push my body to the extreme, crash diet and speed clean.
Though I've been away from the blog for longer than I've been away from the gym, today I thought, instead of posting my few meager attempts at the gym the past few weeks' time and weight results, I should post my body measurements and fat percentages. I think I would like to start doing weekly weigh-ins and measures for myself; I started this blog as a way to journal my progress and sometimes it is nice to see how much stronger I've gotten since beginning to weight lift, but I think I'd also like to see, if not physically, then through record keeping, the inches I am losing from different parts of my body.
I found this website with the formula for calculating body fat, so without any further ado...
As of today (after breakfast, no gym-hitting yet)::
Weight 145.8
Chest 34.5
Waist 31
Hips 38.5
Bust-Waist and Waist-Hip Ratio 80.5% (Considered "Ideal", but my goal is 66%)
Forearms (R/L)10"/ 9.5"
Biceps 10.5"
Thighs (R/L) 24.5"/24"
Calves (R/L) 14.5"/15"
107.29 of my pounds are Lean
38.51 of them are Fat
=26.41% Body fat, which lies in "Acceptable"
BMI= 26.7, Overweight
Comparing these numbers to a few I posted back in June, I have, in 6 months time, lost 12.2 pounds for a total of 29.8 pounds lost from max weight; half an inch from both biceps, half an inch from one forearm, 1.5 inch from my underbust, 2.5 inches from my waist, same from hips, 1.5 inch from right thigh, one inch from left thigh, and a half an inch from each calf for a grand total loss of 11.5 inches!!
I've brought my BMI down by 2.2 units, so I'm little more than halfway to getting out of the "overweight" range (1.8 units to go).
Maybe one day I will grow the balls to post progess pics of my self on here, but those balls better not weigh too much!
Tuesday, December 13, 2011
Thursday, December 8, 2011
It's the little things...
Sometimes, it really is the little things that make a startling difference. Working out at Planet Fitness this past week I have been so grateful for two simple additions to my gym bag. The first is my Paul Frank ear buds. They have his adorable little face on the back and the sky blue accents match my super awesome sky blue shoelaces that also make me happy when I look down at my feet.
PF does play music through their speakers, and its not bad. Sometimes a pop song comes on that grates my nerves and they advertise themselves (hello! I already have a fucking membership, no need to beat a dead horse assholes), but most of the time its ok. However, having these babies pump my "Hung Up" Pandora set list millimeters from my ear drum creates a club-like adrenaline connecting to the beat of my heart that forces me to get my legs pumping in tempo. Being upset doesn't hurt that either.
The second thing in my tool box I am loving is my Camelbak water bottle. It has a huge straw and a silicone mouthpiece which is exactly the innovation I needed because every other water bottle I was using before this one made me slow down on cardio machines for fear of the tidal wave of water going up my nose and giving me a sinus infection.
Just a little happy thought I wanted to share this week.
PF does play music through their speakers, and its not bad. Sometimes a pop song comes on that grates my nerves and they advertise themselves (hello! I already have a fucking membership, no need to beat a dead horse assholes), but most of the time its ok. However, having these babies pump my "Hung Up" Pandora set list millimeters from my ear drum creates a club-like adrenaline connecting to the beat of my heart that forces me to get my legs pumping in tempo. Being upset doesn't hurt that either.
Just a little happy thought I wanted to share this week.
Friday, September 23, 2011
Round II on Post:: Personal Training
I mustered up what little courage I had today and went to the gym on post to attend a class I had never been to before-- Extreme Workout with Jay. Unfortunately, no one else showed up so they didn't even have the class. But while I was waiting in the hallway, a trainer approached me and offered to personally train me for that hour instead, what luck! His name is Mike, he is about my age and he is a Cowboys fan (hey, no one's perfect).
First, I hung out on the elliptical for a bit while he got set up; they don't have arc machines there. He came and got me and he made fun of my pathetic pace, to which I argued "I'm going backwards!" We walked back to the rock wall room, and I asked if that's what we were doing, and he said we could but clearly hadn't anticipated my wanting to. I got all the way up on the Level I, but barely halfway on the Level II. On to the actual interval training workout he planned for me.
Since I told him it took everything I had just to show up to the class, he assumed it was my first time back in the gym. I didn't correct him on this assumption because I figured he was going to kick my ass, I might as well not let him know I've actually been working out all year, thus looking even more pathetic during the ass-kicking.
- 30 Seconds jumping rope
5 Do-si-do's (?)-- Feet apart, jump forward land feet together, jump forward land feet apart, then backwards is one.- 5 Do-si-do twists-- Same as above but after landing on the second jump forward, jump to turn around and then continue. My biggest problem with these was that I was landing too hard, so he kept telling me to be lighter on my feet.
- Kickbacks w/an 8lb dumbbell
- 10 wall sits with a stability ball on the small of my back, against a wall, feet facing forward
- 10 of the same but with feet out-turned, not unlike grande plie in second position from my ballet days-- maybe he could tell these were easy for me because at this point he asked me if I danced
- Lose the ball. 10 Calf raises both legs
- 10 Left Calf raises
- 10 Right Calf raises. I leg press 170 pounds, then do calf presses on the same machine but these hurt me more than those do.
- With the dumbbell in one hand, bend at waist to touch dumbbell to the heel of the opposite foot, without using momentum. 10 on each side
- 10: Half bridge (shoulders and arms on ground but mid-lower back and hips in air) with feet on stability ball, extend legs, then roll back in = one. When asked how this felt, I said "Squiggly" with a straight face
- 10: Lie flat on back with knees bent and feet on the ground. Shoulders off ground to tap left shoe with left hand, center, tap right shoe with right hand, center, then both shoes with both hands
- 10 Push ups; I did mine girl style... with that stupid rubber band around my ankles
- With an elastic strap around my feet, stretch feet as far as they would apart, squat with arms extended in front of me, legs together. I traveled the entire wall doing these.
- 10 more push ups
- Squat back along the wall
I don't know how personal training works there; he wouldn't accept a tip, but somehow I don't think he'd be available every week. I have to train with him again, though, so I can find out how to get rid of my hate handles. But now that I've written down what I did, maybe I could continue on my own and just come back to revamp the routine when it gets easier. My problem has always been that I don't push myself hard enough. I need a drill sergeant yelling at me and pushing me. Mike was far from a drill sergeant-- he was actually very encouraging and did not yell at me at all. We joked around a lot and besides feeling like I was going to die right at the very end, I had a really fun time. But it's the whole accountability thing again, having someone there makes me try harder.
Thursday, September 22, 2011
Round II on Post:: Practical Yoga Stretch
I. LOVE. YOGA. I have loved Yoga since the very first time I ever took a class. I remember it like it was yesterday. I was attending Hood College. It was Depression awareness week or month or something like that, and they were offering free depression screening in the large meeting room. I figured I'd take advantage of whatever mental health services they were offering and took the little survey. They told me I was depressed. Big fucking surprise assholes! Anyway, I was with a friend-- an older, tiny, soft spoken and very sweet woman who was in my biology class and she offered to bring me to her Yoga class she was enrolled in. Suck on that you bored little mediocre therapist! I flowed through the asanas with seeming ease, breathing deeper than I ever had before. That's not to say I knew what the hell I was doing, I almost fell over several times trying to crane my neck to see the instructor, or my friend so I could imitate what they were doing. The instructor came over to me while I was in Trikonasana ("triangle" pose) and admire and slightly adjust my form, asked if I had ever taken Yoga before. "No," I hissed, "Ballet" I exhaled. After wishing the class and the world my first namaste, I felt like I was high. High as a kite. Simply put, stoned out of my gord! I don't know if it was the deep breathing, the detoxifying process of the poses themselves or both (probably both) but I felt dizzy and giddy and smiley and relaxed and cleansed and hazy all at the same time. It felt like my vision cleared; the sky was a more complex blue, and I swear I could have traced the clouds' outlines with my pinky fingernail-- thats how crisp everything was to me! Both the instructor and my friend hugged me (I'm a big fan of hugs) and graciously thanked me for coming! It was as if they were grateful for converting me so that I could go forth and convert others.
I loved Yoga so much that at my next university I enrolled in my very own collegiate level class-- an expedited one since it was during the summer, so it was 3 hours a day, Monday through Friday, for a month. I excelled in the class (of course I got an A), I relished the opportunity to practice everyday with a respectable and knowledgeable instructor. She was hands on, which I personally like, and she encouraged and supported me, and everyone, regardless of flexibility. She helped each individual reach their fullest potential; from pushing our personal limits in each asana as well as critiquing our papers with the nitpicky finesse of an English professor (yes we had to write papers, and report on yoga in the news and popular culture and yes we had a textbook which I still reference to this day). She had a deep and soothing voice while she pushed us.
The yoga class on post is nothing like either of those experiences. It's like the McDonald's of Yoga. The drive-through of Yoga. The hot dog as opposed to filet mignon of Yoga. I am being harsh... it's not so bad. But the instructor herself even made mention of the fact that this class is "Not Yoga yoga, its yoga stretch". There IS a difference. Like the sauna on post, I tell myself, "It's better than nothing, right?" So I go, but there are a few things I truly do not enjoy about it.
For one, the instructor, let's call her Miss A, is not so enjoyable to be around... je ne sais qua... She's a bitch. I'd like to say self-proclaimed; even one of the other class attendees, the only man that comes on the reg, joked about her having an attitude, "Who, you?" She didn't argue with him. She showed up late today, then practically threatened us to be ready and at attention by the time she finished setting up. She chastised people for not having materials (a strap). There are extras in the room, and she has 2 of her own to share but needs one for herself, which I understand, but she rudely remarked that "they aren't that expensive, they sell them everywhere, you should have one by now". First, you don't even have to use the strap, it is completely optional. And clearly, someone who takes Yoga seriously enough, if they want one or feel they need one, will eventually go out and buy one for themselves. But maybe these people don't take Yoga that seriously, especially when Miss A herself down-plays the class. Maybe the $10 the strap costs is more than someone can afford on their budget-- hey we are in a recession and some of these people have like a dozen kids, maybe they don't even have the time to hop on over to Target and pick one up. Whatever the reason, it really shouldn't matter. Personally, I don't pay to be chastised, I can call my husband for that ;-)
Another thing I don't like, and don't even comprehend, is that at the end, after Child's pose, when we should be covering ourselves up with a blanket and lying in Savasana (Corpse pose, ie the BEST part), she instead has us lie on one side in a fetal position. I am no expert, but I don't know why she does this-- it would seem to disrupt the balance we just worked so hard for. I'd stand on my damn head if she told me to and if I felt better afterwards, but every single time I rise from this position on one side, I have an instantaneous pounding headache!! It's very frustrating.
But it's better than no yoga at all....
I guess...
I loved Yoga so much that at my next university I enrolled in my very own collegiate level class-- an expedited one since it was during the summer, so it was 3 hours a day, Monday through Friday, for a month. I excelled in the class (of course I got an A), I relished the opportunity to practice everyday with a respectable and knowledgeable instructor. She was hands on, which I personally like, and she encouraged and supported me, and everyone, regardless of flexibility. She helped each individual reach their fullest potential; from pushing our personal limits in each asana as well as critiquing our papers with the nitpicky finesse of an English professor (yes we had to write papers, and report on yoga in the news and popular culture and yes we had a textbook which I still reference to this day). She had a deep and soothing voice while she pushed us.
The yoga class on post is nothing like either of those experiences. It's like the McDonald's of Yoga. The drive-through of Yoga. The hot dog as opposed to filet mignon of Yoga. I am being harsh... it's not so bad. But the instructor herself even made mention of the fact that this class is "Not Yoga yoga, its yoga stretch". There IS a difference. Like the sauna on post, I tell myself, "It's better than nothing, right?" So I go, but there are a few things I truly do not enjoy about it.
For one, the instructor, let's call her Miss A, is not so enjoyable to be around... je ne sais qua... She's a bitch. I'd like to say self-proclaimed; even one of the other class attendees, the only man that comes on the reg, joked about her having an attitude, "Who, you?" She didn't argue with him. She showed up late today, then practically threatened us to be ready and at attention by the time she finished setting up. She chastised people for not having materials (a strap). There are extras in the room, and she has 2 of her own to share but needs one for herself, which I understand, but she rudely remarked that "they aren't that expensive, they sell them everywhere, you should have one by now". First, you don't even have to use the strap, it is completely optional. And clearly, someone who takes Yoga seriously enough, if they want one or feel they need one, will eventually go out and buy one for themselves. But maybe these people don't take Yoga that seriously, especially when Miss A herself down-plays the class. Maybe the $10 the strap costs is more than someone can afford on their budget-- hey we are in a recession and some of these people have like a dozen kids, maybe they don't even have the time to hop on over to Target and pick one up. Whatever the reason, it really shouldn't matter. Personally, I don't pay to be chastised, I can call my husband for that ;-)
Another thing I don't like, and don't even comprehend, is that at the end, after Child's pose, when we should be covering ourselves up with a blanket and lying in Savasana (Corpse pose, ie the BEST part), she instead has us lie on one side in a fetal position. I am no expert, but I don't know why she does this-- it would seem to disrupt the balance we just worked so hard for. I'd stand on my damn head if she told me to and if I felt better afterwards, but every single time I rise from this position on one side, I have an instantaneous pounding headache!! It's very frustrating.
But it's better than no yoga at all....
I guess...
Wednesday, September 21, 2011
Wednesday: Upper Body @ PF
I think I tried to use every excuse in the book when I woke up this morning to go to the gym. I'd lie there in bed, hitting snooze, arguing with myself back and forth until finally I was fully awake and decided my JLO body wasn't going to happen by passively wishing it would, I had to take action. So I texted my workout buddy, who happened to be doing the same thing in her own mind (as we haven't been to the gym since last week and she's been sick), and kicked my ass into gear.
Needless to say I wanted to jumpstart my workout. When we got there, we both hopped on the arc. I pansied my way through 45 minutes on it-- I think biking 11 miles on Saturday made me self righteous as to think, that's enough cardio for the week, right? Can't I just sail by today? Hmpf. My buddy left and I went on to weights. I thought that I might hop back on the arc afterwards for another hour, since I half-assed my way through the first round, but of course I went back and forth with this idea in my head: do I really want to be in the gym 3 hours today? Is this a new habit I want to create? How will Lucy handle this? If I stay later today, I'll be later getting to the sauna= more people to piss me off. Can I even do that to myself?
Cardio:: Arc 45 mins
I upped a few weights to get my heart pumping faster on this slow morning.
Fly:: 2 sets of 15 @ 55 lbs
Rear Delt:: 2 Sets of 15 @ 15 lbs
Chest Press:: 2 Sets of 15 @ 30 lbs
One of these machines has the "plus-a-few" knob, and the other doesn't. It just so happens that the one that doesn't have the knob is in the track line that I prefer using, so I always forget to use the other side's machine for this one, as I'd rather be doing 40 lbs.
Pull Down:: 2 Sets of 15 @ 60 lbs
Row:: 2 Sets of 15 @ 60 lbs
Overhead Press:: 15/9/6 @ 40 lbs
Curl:: 15/8/7 @ 15 lbs
Arm Extension:: 2 Sets of 15 @ 15 lbs
Cardio:: Arc 1 hour
So I ended up pushing my limits and getting back on the arc. I told myself I would just go for 45 minutes, but as that mark neared, I knew I could keep going for another 15. So I did. I favored this decision for a few reasons.
1. I'm tired of my clothes not fitting, being between sizes
2. I'm sick of this plateau!!! I've lost 25 pounds since my max weight so far, but I am still stuck at 30 pounds heavier than my goal. That needs to change.
3. It was 6 am, which meant I got to watch Robin Meade on HLN, which makes me happy (until an immensely obnoxious "Comcast Newscast" report comes on at 15 decibels higher than the normal channel's volume and lasts for an excrutiatingly long time)
4. I really felt I had to make up for my sorry ass excuse for cardio prior to weights, because I really was not pushing myself at all, and just used the time to gab with my friend
5. I've heard that its better to do cardio after weights (I've also heard the opposite, which is why that's what I've always done) so it has to be like doubly awesome if I sandwich my weights with cardio on each end, ya?
As I anticipated, I got to the sauna when PT was in full swing (I think?), so there were more people there. It didn't really annoy me until I left though, and traffic was moving painfully slow while all I wanted was a nice shower to rinse off 3.5 hours' worth of sweat.
I suppose now is a good time to explain my sauna technique (? routine ?), because it took me a while to get in a swing, and I think I've finally found what works for me. First, it is an infrared sauna, which is unfortunate, but hey I'll take it. But what that means is that while it does make you sweat, it is very drying on the nose, throat, and skin. When I first started using it, I couldn't last very long because my throat was getting so dry and sore. To remedy this, I bring a washcloth with me. I run it under cold water, ring it out and place it over my face when I lie down. That way whenever I breathe in, it's always moist air, which helped. However, soon, I realized that the delicate area of skin around my eyes was drying out to the point where I felt like it was cracking like a desert floor. It wasn't actually, but it felt like it. And since I don't have many wrinkles around my eyes yet and I want to keep it that way, I began putting moisturizer around my eyes before even stepping into the sauna. I used to bring a giant spa towel with me to the sauna and get into it, but I quickly scratched that idea as it got to be a hassle finding loose clothes to wear afterwards, and an even bigger hassle getting into those clothes.
Would I rather have use of a regular sauna so I wouldn't have to go through all these checks and balancing? Absolu-fucking-lutely! And maybe one day, when I have some shower shoes and I incorporate packing my gym bag the night before into a daily routine, I would be able to take showers and change into nice loose comfy clothes after, so I relax and baske in my daily detox-- or even better, have a wet sauna in my home so I could just be naked for the entirety (ahh, fantasies)! But until then, this is what I do and I am, for the most part, content.
What I learned::
Ruts happen. Kick your own ass and you'll be grateful later.
Getting to the gym by 4 makes the whole day better
Getting to see Robin again makes the day better, too
Comcast is fucking obnoxious
Use the other Chest Press machine!
I hate my earbuds
I still need a damn water bottle
There's a lot to be said for accountability to gym buddies: neither Theresa nor I wanted to go today. And I can guaran-damn-tee-ya, if she'd texted me back saying she was still sick, or I hadnt texted her at all, we wouldn't have made it. I get the impression that she thinks she is using me to push her, but in reality, we push each other, and encourage each other just by showing up. That's powerful. I wish I had the mental capacity to realize that everyday at 3:15 am... maybe I should sleep in a less comfortable bed.
Needless to say I wanted to jumpstart my workout. When we got there, we both hopped on the arc. I pansied my way through 45 minutes on it-- I think biking 11 miles on Saturday made me self righteous as to think, that's enough cardio for the week, right? Can't I just sail by today? Hmpf. My buddy left and I went on to weights. I thought that I might hop back on the arc afterwards for another hour, since I half-assed my way through the first round, but of course I went back and forth with this idea in my head: do I really want to be in the gym 3 hours today? Is this a new habit I want to create? How will Lucy handle this? If I stay later today, I'll be later getting to the sauna= more people to piss me off. Can I even do that to myself?
Cardio:: Arc 45 mins
I upped a few weights to get my heart pumping faster on this slow morning.
Fly:: 2 sets of 15 @ 55 lbs
Rear Delt:: 2 Sets of 15 @ 15 lbs
Chest Press:: 2 Sets of 15 @ 30 lbs
One of these machines has the "plus-a-few" knob, and the other doesn't. It just so happens that the one that doesn't have the knob is in the track line that I prefer using, so I always forget to use the other side's machine for this one, as I'd rather be doing 40 lbs.
Pull Down:: 2 Sets of 15 @ 60 lbs
Row:: 2 Sets of 15 @ 60 lbs
Overhead Press:: 15/9/6 @ 40 lbs
Curl:: 15/8/7 @ 15 lbs
Arm Extension:: 2 Sets of 15 @ 15 lbs
Cardio:: Arc 1 hour
So I ended up pushing my limits and getting back on the arc. I told myself I would just go for 45 minutes, but as that mark neared, I knew I could keep going for another 15. So I did. I favored this decision for a few reasons.
1. I'm tired of my clothes not fitting, being between sizes
2. I'm sick of this plateau!!! I've lost 25 pounds since my max weight so far, but I am still stuck at 30 pounds heavier than my goal. That needs to change.
3. It was 6 am, which meant I got to watch Robin Meade on HLN, which makes me happy (until an immensely obnoxious "Comcast Newscast" report comes on at 15 decibels higher than the normal channel's volume and lasts for an excrutiatingly long time)
4. I really felt I had to make up for my sorry ass excuse for cardio prior to weights, because I really was not pushing myself at all, and just used the time to gab with my friend
5. I've heard that its better to do cardio after weights (I've also heard the opposite, which is why that's what I've always done) so it has to be like doubly awesome if I sandwich my weights with cardio on each end, ya?
As I anticipated, I got to the sauna when PT was in full swing (I think?), so there were more people there. It didn't really annoy me until I left though, and traffic was moving painfully slow while all I wanted was a nice shower to rinse off 3.5 hours' worth of sweat.
I suppose now is a good time to explain my sauna technique (? routine ?), because it took me a while to get in a swing, and I think I've finally found what works for me. First, it is an infrared sauna, which is unfortunate, but hey I'll take it. But what that means is that while it does make you sweat, it is very drying on the nose, throat, and skin. When I first started using it, I couldn't last very long because my throat was getting so dry and sore. To remedy this, I bring a washcloth with me. I run it under cold water, ring it out and place it over my face when I lie down. That way whenever I breathe in, it's always moist air, which helped. However, soon, I realized that the delicate area of skin around my eyes was drying out to the point where I felt like it was cracking like a desert floor. It wasn't actually, but it felt like it. And since I don't have many wrinkles around my eyes yet and I want to keep it that way, I began putting moisturizer around my eyes before even stepping into the sauna. I used to bring a giant spa towel with me to the sauna and get into it, but I quickly scratched that idea as it got to be a hassle finding loose clothes to wear afterwards, and an even bigger hassle getting into those clothes.
Would I rather have use of a regular sauna so I wouldn't have to go through all these checks and balancing? Absolu-fucking-lutely! And maybe one day, when I have some shower shoes and I incorporate packing my gym bag the night before into a daily routine, I would be able to take showers and change into nice loose comfy clothes after, so I relax and baske in my daily detox-- or even better, have a wet sauna in my home so I could just be naked for the entirety (ahh, fantasies)! But until then, this is what I do and I am, for the most part, content.
What I learned::
Ruts happen. Kick your own ass and you'll be grateful later.
Getting to the gym by 4 makes the whole day better
Getting to see Robin again makes the day better, too
Comcast is fucking obnoxious
Use the other Chest Press machine!
I hate my earbuds
I still need a damn water bottle
There's a lot to be said for accountability to gym buddies: neither Theresa nor I wanted to go today. And I can guaran-damn-tee-ya, if she'd texted me back saying she was still sick, or I hadnt texted her at all, we wouldn't have made it. I get the impression that she thinks she is using me to push her, but in reality, we push each other, and encourage each other just by showing up. That's powerful. I wish I had the mental capacity to realize that everyday at 3:15 am... maybe I should sleep in a less comfortable bed.
Saturday, September 10, 2011
Saturday: Lower Body @ PF
My legs are literally still quivering as I type this. Today was the second time I had to leave the gym because I felt sick. I worked myself really hard, yes, because my track record as of late has been spotty at best, but the real reason I think is becauseI had a bowl of oatmeal a couple hours before. I missed out on two machines and didn't even go to the sauna.
Cardio: Arc 1 hour
Weights:
Seated leg press 2 sets of 15 @ 170 lbs
Seated calf press 2 sets of 15 @ 170 lbs
Leg Extension 2 sets of 15 @ 55 lbs
Seated Leg curl 2 sets of 15 @ 55 lbs
Glute (aka Killer) 2 sets of 15 each leg @ 80 lbs
What I learned:
1. I am too depressed the first 2-3 hours after waking to actually want to be in the gym.
2. Being in a good mood and working out with a friend makes cardiovascular fly by; I even got her to stay on 5 more minutes (not an easy feat with her).
3. I hate wearing baggy, full length pants and sleeved shirts. The extra material is distracting and bulky. I like feeling as though I already have a sleek silhouette while I work on slimming it down even more.
4. I need a bigger water bottle. With a straw.
5. Of course, don't eat or drink anything prior.
Cardio: Arc 1 hour
Weights:
Seated leg press 2 sets of 15 @ 170 lbs
Seated calf press 2 sets of 15 @ 170 lbs
Leg Extension 2 sets of 15 @ 55 lbs
Seated Leg curl 2 sets of 15 @ 55 lbs
Glute (aka Killer) 2 sets of 15 each leg @ 80 lbs
What I learned:
1. I am too depressed the first 2-3 hours after waking to actually want to be in the gym.
2. Being in a good mood and working out with a friend makes cardiovascular fly by; I even got her to stay on 5 more minutes (not an easy feat with her).
3. I hate wearing baggy, full length pants and sleeved shirts. The extra material is distracting and bulky. I like feeling as though I already have a sleek silhouette while I work on slimming it down even more.
4. I need a bigger water bottle. With a straw.
5. Of course, don't eat or drink anything prior.
Tuesday, July 26, 2011
Tuesday: Lower Body @ Planet Fitness
So I got up bright and early this am at the butt crack of dawn (good 'ole 5:15) and took care of the pup and was on my way to my refreshing early morning workout! NOT! I just could not get into it. Music wasn't doing it. Bad tv wasn't doing it. I just seemed annoyed and bored, and tired, and over it all.
Cardio:: 40 minutes on Arc
Weights::
Hip Abduction 2 Sets of 15 @ 45 lbs
Hip Adduction 2 Sets of 15 @ 70 lbs
Seated Leg Press 2 Sets of 30 @ 150 lbs
" Calf " 2 Sets of 30 @ 150 lbs
Leg Extension 2 Sets of 30 @ 50 lbs
Seated Leg Curl 2 Sets of 30 @ 50 lbs
Next Monday's goal: Up my leg weights. Most of these are actually pretty good for me; by the 8th rep or so of each set, I'm straining. But I read an article about how most people who weight train use lighter weights than they could/should.
Cardio:: 40 minutes on Arc
Weights::
Hip Abduction 2 Sets of 15 @ 45 lbs
Hip Adduction 2 Sets of 15 @ 70 lbs
Seated Leg Press 2 Sets of 30 @ 150 lbs
" Calf " 2 Sets of 30 @ 150 lbs
Leg Extension 2 Sets of 30 @ 50 lbs
Seated Leg Curl 2 Sets of 30 @ 50 lbs
Next Monday's goal: Up my leg weights. Most of these are actually pretty good for me; by the 8th rep or so of each set, I'm straining. But I read an article about how most people who weight train use lighter weights than they could/should.
Monday, July 25, 2011
Monday: Upper Body + Abs @ Planet Fitness
Once again, after being away from my mistress for a few days (since last Wednesday), an hour on the arc seemed to breeze by. I did waver a bit, but I've found that getting my horrible reality tv fix in during this time makes it go by much faster. I don't plug my headphones in, I still listen to my own music so commercials aren't as dull.
So I upped my weights this week to really push myself, since I'm getting a little bored with my workout, with the exception of the arm extension and curl for the sole reason that I don't know how to set the machine at 20 lbs and I don't feel like asking anyone, so I just upped my reps on those.
Cardio:: 1 Hour on Arc
Weights::
Arm Extension 3 Sets of 15 @ 15 lbs
Curl 2 sets of 15 + 3 @ 15 lbs
Overhead Press 2 Sets of 15 @ 35 lbs
Row 2 Sets of 15 @ 50 lbs
Pulldown 2 Sets of 15 @ 50 lbs
Chest Press 2 Sets of 15 @ 50 lbs
Fly 1 Set of 15 + 5 @ 50 lbs
Rear Delt 1 Set of 15 + 4 @ 15 lbs
Torso Extension 15/each side @ 50 lbs
Abdominal 2 Sets of 15 @ 50 lbs
Captain's chair was taken
I noticed this older (kinda weird looking) guy staring at me several times throughout my workout. While I was on the arc I figured it was because I sweat like a dude and I was wearing cotton. But when I was on the Chest Press it was just getting awkward and creepy. When I left, he was by his motorcycle and commented on the fact that he saw me sweating (why?) and then he saw me max out on the bench press (...noted...). So then he started asking about my weights and reps and I indulged him; maybe my endorphins were making me a little more inclined to be nicer to my elders. So when I told him I upped my weights on most of my machines to 50, he seemed... impressed? Flabergasted? Then he said "You're a tiny little thing!" Which, of course, made up for all the weirdness prior.
So another exciting thing about this Monday-workout-after-hiatus is that I went over to the gym on post and used their sauna for the first time. It was very relaxing and nice. I didn't feel comfortable taking a shower afterwards because in the first stall I looked I swear there was a half of someone's weave in there, which made me vomit a little in my mouth. But I know I'm going to have to get over this because a cool shower right after a hot sauna is like chicken and porn, you just can't have one without the other. I think I just need a sturdy pair of shower shoes. I also realized that I am going to have to have a sauna bag separate from my workout bag because the Bath Sheet that I use takes up a lot of space and there's no room for a chill out outfit for after the sauna plus my workout sneaks, etc. Kind of a pain, but I'll do it, because I think it will be worth it. There is a couch outside of the women's locker room, but it is right in front of the large (read: loud) gymnasium. I wish there were a quiet and relaxing area to "come down" afterwards.
I've been reading up on the benefits of saunas and I think in the future I'd like to use some oils. Because it is an infrared, or "dry" sauna, you can't put water or oils on the rocks. But If I brought a small spray bottle with some water and oil in it, I could spritz a small towel and put it over my face as I lie down and I think that'd be very aroma-therapeutic :D
So I upped my weights this week to really push myself, since I'm getting a little bored with my workout, with the exception of the arm extension and curl for the sole reason that I don't know how to set the machine at 20 lbs and I don't feel like asking anyone, so I just upped my reps on those.
Cardio:: 1 Hour on Arc
Weights::
Arm Extension 3 Sets of 15 @ 15 lbs
Curl 2 sets of 15 + 3 @ 15 lbs
Overhead Press 2 Sets of 15 @ 35 lbs
Row 2 Sets of 15 @ 50 lbs
Pulldown 2 Sets of 15 @ 50 lbs
Chest Press 2 Sets of 15 @ 50 lbs
Fly 1 Set of 15 + 5 @ 50 lbs
Rear Delt 1 Set of 15 + 4 @ 15 lbs
Torso Extension 15/each side @ 50 lbs
Abdominal 2 Sets of 15 @ 50 lbs
Captain's chair was taken
I noticed this older (kinda weird looking) guy staring at me several times throughout my workout. While I was on the arc I figured it was because I sweat like a dude and I was wearing cotton. But when I was on the Chest Press it was just getting awkward and creepy. When I left, he was by his motorcycle and commented on the fact that he saw me sweating (why?) and then he saw me max out on the bench press (...noted...). So then he started asking about my weights and reps and I indulged him; maybe my endorphins were making me a little more inclined to be nicer to my elders. So when I told him I upped my weights on most of my machines to 50, he seemed... impressed? Flabergasted? Then he said "You're a tiny little thing!" Which, of course, made up for all the weirdness prior.
So another exciting thing about this Monday-workout-after-hiatus is that I went over to the gym on post and used their sauna for the first time. It was very relaxing and nice. I didn't feel comfortable taking a shower afterwards because in the first stall I looked I swear there was a half of someone's weave in there, which made me vomit a little in my mouth. But I know I'm going to have to get over this because a cool shower right after a hot sauna is like chicken and porn, you just can't have one without the other. I think I just need a sturdy pair of shower shoes. I also realized that I am going to have to have a sauna bag separate from my workout bag because the Bath Sheet that I use takes up a lot of space and there's no room for a chill out outfit for after the sauna plus my workout sneaks, etc. Kind of a pain, but I'll do it, because I think it will be worth it. There is a couch outside of the women's locker room, but it is right in front of the large (read: loud) gymnasium. I wish there were a quiet and relaxing area to "come down" afterwards.
I've been reading up on the benefits of saunas and I think in the future I'd like to use some oils. Because it is an infrared, or "dry" sauna, you can't put water or oils on the rocks. But If I brought a small spray bottle with some water and oil in it, I could spritz a small towel and put it over my face as I lie down and I think that'd be very aroma-therapeutic :D
Wednesday, July 20, 2011
Wednesday: Upper Body @ Planet Fitness
I have been losing steam lately.... I didn't really want to go to the gym today, but I gathered myself up, kicked my ass and went anyway because I knew if I didn't go today, tomorrow would be even easier to not go, but harder when I went again. As usual, I did my hour on the arc, but today, for whatever reason, the last 15 minutes bored me to tears. I almost got off several times, but stuck with it.
At this point I have lost over 25 pounds since my heaviest weight. I should be even more pumped than before...
Weight: 148.7
Seated Leg Press 2 Sets of 15 @ 150 lbs
" Calf 2 Sets of 15 @ 150 lbs
Leg Extension 2 Sets of 15 @ 50 lbs
Seated Leg Curl 2 Sets of 15 @ 50 lbs
I wanted to do some hip abduction and adduction, but there were 4 girls hogging all 4 machines for so long. I hopped on the Captain's chair, even though I did abs yesterday, to give them time to finish up, but they were being hogs and I was getting annoyed so I just left.
Captain's Chair:
10 Knee Lifts
6 Additional per each side
At this point I have lost over 25 pounds since my heaviest weight. I should be even more pumped than before...
Weight: 148.7
Seated Leg Press 2 Sets of 15 @ 150 lbs
" Calf 2 Sets of 15 @ 150 lbs
Leg Extension 2 Sets of 15 @ 50 lbs
Seated Leg Curl 2 Sets of 15 @ 50 lbs
I wanted to do some hip abduction and adduction, but there were 4 girls hogging all 4 machines for so long. I hopped on the Captain's chair, even though I did abs yesterday, to give them time to finish up, but they were being hogs and I was getting annoyed so I just left.
Captain's Chair:
10 Knee Lifts
6 Additional per each side
Friday, July 15, 2011
Friday: Upper Body @ Planet Fitness
I hadn't worked out since Monday this week. But some reason, when I hopped on that Arc machine tonight I felt like I could stay on it forever! I didn't, of course, because I got to the gym so late tonight (about an hour and a half before they closed) I only stayed on for 45 minutes. Maybe if I get up early tomorrow morning I'll stay on for an hour and 15 minutes to compensate. So as I'm sure you could gather, even though I was away for 4 days, it still felt amazing to get back into the gym and I wasn't sluggish at all. I love that feeling! I think something that helped fuel that was how absolutely angry I was earlier today.
Since I had been away almost all week, I really wanted to get an entire body workout in tonight. But I didn't get there in time so I could only do arms, but that's cool because at least I did that.
Weight: 153
Cardio: 45 minutes on Arc; 10 minutes warmup@ 130-140 spm, about 4 songs @ 180 spm, rest of the time was between 100-140 spm
Arm Extension 2 Sets of 15 @ 15 lbs
Arm Curl 2 Sets of 15 @ 15 lbs
Overhead Press 2 Sets of 15 @ 30 lbs
Row 2 Sets of 15 @ 45 lbs
Pulldown Row 2 Sets of 15 @ 45 lbs
Chest Press Row 2 Sets of 15 @ 45 lbs
Fly Row 2 Sets of 15 @ 45 lbs
Rear Delt Row 2 Sets of 15 @ 45 lbs
I wish I had gotten to do some leg and ab work but that's what I get for going so late!
Since I had been away almost all week, I really wanted to get an entire body workout in tonight. But I didn't get there in time so I could only do arms, but that's cool because at least I did that.
Weight: 153
Cardio: 45 minutes on Arc; 10 minutes warmup@ 130-140 spm, about 4 songs @ 180 spm, rest of the time was between 100-140 spm
Arm Extension 2 Sets of 15 @ 15 lbs
Arm Curl 2 Sets of 15 @ 15 lbs
Overhead Press 2 Sets of 15 @ 30 lbs
Row 2 Sets of 15 @ 45 lbs
Pulldown Row 2 Sets of 15 @ 45 lbs
Chest Press Row 2 Sets of 15 @ 45 lbs
Fly Row 2 Sets of 15 @ 45 lbs
Rear Delt Row 2 Sets of 15 @ 45 lbs
I wish I had gotten to do some leg and ab work but that's what I get for going so late!
Thursday, June 30, 2011
Thursday: Lower Body @ Gym on Post
I thought of some other benefits working out has provided me: I don't sweat as much when I'm not working out. Not everyone has this problem to begin with, but having hyperhidrosis is incredibly embarrassing on a number of levels; it's unattractive, especially on a woman, it makes me feel disgusting and sometimes dirty, it limits the type of clothing I can wear.... its all-around just not fun. But I do find getting the sweat all out in one or two high intensity hours a day really helps curb it for the rest of the day.
Also, I've realized, I must have amped up my metabolism because I lost weight Monday to Monday, even though I wasn't going to the gym, and didn't really watch what I ate most of the week. This means that even sitting on my ass I am burning more calories than before, and who couldn't love that?!?
So I tried to work on my lower body today, and I found myself unmotivated to get going. I stopped to wonder why and realized it is because I don't have a lower body routine. I am more than a little hesitant to even attempt to work out my legs because they truly are large enough. I DO NOT want them getting any bigger, and shouldn't cardio for an hour a day be enough to get rid of the fat down there? I certainly hope so. Anyway, I decided I would switch the Arc for a recumbent bike today, because my workout buddy says it helps trim thighs. After that, instead of hopping on some machines, I went home and tried out a new phone on my app called "Butt Workout". From years of ballet, years ago, I still have rock hard glutes. I wasn't actually expecting this program to kick my butt, but let me tell you something: it was INTENSE! So there are 2 different workouts you can do with completely different exercises. Basically, it shows you the move and it gives you about 30 seconds to just do as many as you can and then you move on to the next one. Once you get to know them, you can switch them up and, using a timer, create your own intervals and cultivate your own ass whipping! It was my first time trying it, so I didn't record my reps in the time limit but here's what I did today:
Cardio: 45 minutes Recumbent bike. "Variety Mode" Resistances between 1 and 15. I went to the gym with the intention of getting on the escalator machine, but some 10 year old was on it horsing around, REGARDLESS of the sign on the front door which states that killdren under 15 years of age need to be supervised at all times. No parent was anywhere in sight. And since I'm beginning a rant, why are these little girls layering themselves in body sprays and lotions and whatnot before they go to the gym?!? And of all scents, Warm Vanilla Sugar?!? I like the smell as much as the next bath product junkie, but come on, it is stifling enough in those gyms, I don't need to be suffocated by sweet death. It's a good thing I'm not a sugar junkie, because that would just be downright malevolent.
Squats
Front Lunges
Side Lunges
Dead Lift
Donkey Kick Right
Donkey Kick Left
Hip Bridge
Leg Extensions
Flutter Kicks
Froggy Glute Lifts
I didn't use any dumbbells today because they were downstairs, and I was upstairs, and as you've probably already noticed, I was just plain lazy today :) Sit tight (not really) until I let you know what session 2 brings!
Also, I've realized, I must have amped up my metabolism because I lost weight Monday to Monday, even though I wasn't going to the gym, and didn't really watch what I ate most of the week. This means that even sitting on my ass I am burning more calories than before, and who couldn't love that?!?
So I tried to work on my lower body today, and I found myself unmotivated to get going. I stopped to wonder why and realized it is because I don't have a lower body routine. I am more than a little hesitant to even attempt to work out my legs because they truly are large enough. I DO NOT want them getting any bigger, and shouldn't cardio for an hour a day be enough to get rid of the fat down there? I certainly hope so. Anyway, I decided I would switch the Arc for a recumbent bike today, because my workout buddy says it helps trim thighs. After that, instead of hopping on some machines, I went home and tried out a new phone on my app called "Butt Workout". From years of ballet, years ago, I still have rock hard glutes. I wasn't actually expecting this program to kick my butt, but let me tell you something: it was INTENSE! So there are 2 different workouts you can do with completely different exercises. Basically, it shows you the move and it gives you about 30 seconds to just do as many as you can and then you move on to the next one. Once you get to know them, you can switch them up and, using a timer, create your own intervals and cultivate your own ass whipping! It was my first time trying it, so I didn't record my reps in the time limit but here's what I did today:
Cardio: 45 minutes Recumbent bike. "Variety Mode" Resistances between 1 and 15. I went to the gym with the intention of getting on the escalator machine, but some 10 year old was on it horsing around, REGARDLESS of the sign on the front door which states that killdren under 15 years of age need to be supervised at all times. No parent was anywhere in sight. And since I'm beginning a rant, why are these little girls layering themselves in body sprays and lotions and whatnot before they go to the gym?!? And of all scents, Warm Vanilla Sugar?!? I like the smell as much as the next bath product junkie, but come on, it is stifling enough in those gyms, I don't need to be suffocated by sweet death. It's a good thing I'm not a sugar junkie, because that would just be downright malevolent.
Squats
Front Lunges
Side Lunges
Dead Lift
Donkey Kick Right
Donkey Kick Left
Hip Bridge
Leg Extensions
Flutter Kicks
Froggy Glute Lifts
I didn't use any dumbbells today because they were downstairs, and I was upstairs, and as you've probably already noticed, I was just plain lazy today :) Sit tight (not really) until I let you know what session 2 brings!
Wednesday, June 29, 2011
Wednesday: Upper Body @ Planet Fitness
So last week was probably NOT the best time to begin this workout journal since I had so many personal and social things going on. But I did manage to sneak in some yoga here and there and also I put some time into My Shape Fitness game on my XBox 360.
Today was my first real day back in a gym, and man could I tell! I couldn't do as high of reps as I was doing before, at least not as easily, but I finally, completed them. I also couldn't go as long on the Arc as I wanted. I was doing an hour "easy" (not exactly easy, but it felt good enough to push through) and today I was getting a little light headed so I got off and rested after 34 minutes.
Weight: 154.6
Cardio: 10 minutes warmup @ ~ 130-140 spm, One fast song @ 180 spm, one chill song @ ~ 130-140 spm, one fast song @ 180 spm, then pretty much chill @ 135 spm for the rest of about 10-14 minutes on the machine.
Fly 2 sets of 15 @ 40 lbs
Rear Delt 2 Sets of 15@ 10 lbs
Chest Press 2 sets of 15 @ 30 lbs
Pulldown 2 sets of 15 @ 45 lbs
Row 2 sets of 15 @ 45 lbs
Overhead Press 2 sets of 15 @ 30 lbs
Curl 2 sets of 15 @ 30 lbs
Arm Extension 2 Sets of 15 @ 10 lbs
Measurements:
Biceps 11"
Forearms 10"
Underbust 35"
Waist 32"
Hips 42"
Right Thigh 26", Left Thigh 25"
Right Calf 15", Left Calf 15.25"
Today was my first real day back in a gym, and man could I tell! I couldn't do as high of reps as I was doing before, at least not as easily, but I finally, completed them. I also couldn't go as long on the Arc as I wanted. I was doing an hour "easy" (not exactly easy, but it felt good enough to push through) and today I was getting a little light headed so I got off and rested after 34 minutes.
Weight: 154.6
Cardio: 10 minutes warmup @ ~ 130-140 spm, One fast song @ 180 spm, one chill song @ ~ 130-140 spm, one fast song @ 180 spm, then pretty much chill @ 135 spm for the rest of about 10-14 minutes on the machine.
Fly 2 sets of 15 @ 40 lbs
Rear Delt 2 Sets of 15@ 10 lbs
Chest Press 2 sets of 15 @ 30 lbs
Pulldown 2 sets of 15 @ 45 lbs
Row 2 sets of 15 @ 45 lbs
Overhead Press 2 sets of 15 @ 30 lbs
Curl 2 sets of 15 @ 30 lbs
Arm Extension 2 Sets of 15 @ 10 lbs
Measurements:
Biceps 11"
Forearms 10"
Underbust 35"
Waist 32"
Hips 42"
Right Thigh 26", Left Thigh 25"
Right Calf 15", Left Calf 15.25"
Monday, June 20, 2011
Monday: Upper Body @ Planet Fitness
Weight: 158.0 lbs
Cardio: 1 hour on The Arc Cross Trainer
I played my workout playlist and went at a comfortable pace for one song (for me, between 120-140 strides per minute), then kicked it up a bunch for the next song (~180 spm) and continued like that for the first half hour. For the last half hour I maintained at a medium ranged pace of about 150 spm, but every once in a while I would "sit" as low as I could and basically duck walked. Crucial!
Weights:
Hip Abduction 2 sets of 15 @ 45 lbs
Hip Adduction 1 set of 15, 1 set of 10 @ 70 lbs
Fly 1 set of 15 @ 45 lbs, 1 set of 15 @ 40 lbs
Rear Delt 2 Sets of 15@ 10 lbs
Chest Press 2 sets of 15 @ 30 lbs
Pulldown 2 sets of 15 @ 45 lbs
Row 2 sets of 15 @ 45 lbs
Overhead Press 2 sets of 15 @ 30 lbs
Arm Extension 2 Sets of 15 @ 10 lbs
Other:
30 minutes of Yoga using my phone app: Pocket Yoga (Desert practice)
Measurements:
Biceps 11"
Forearms 10"
Underbust 36"
Waist 33.5"
Hips 41"
Right Thigh 26", Left Thigh 25"
Right Calf 15", Left Calf 15.5"
Cardio: 1 hour on The Arc Cross Trainer
I played my workout playlist and went at a comfortable pace for one song (for me, between 120-140 strides per minute), then kicked it up a bunch for the next song (~180 spm) and continued like that for the first half hour. For the last half hour I maintained at a medium ranged pace of about 150 spm, but every once in a while I would "sit" as low as I could and basically duck walked. Crucial!
Weights:
Hip Abduction 2 sets of 15 @ 45 lbs
Hip Adduction 1 set of 15, 1 set of 10 @ 70 lbs
Fly 1 set of 15 @ 45 lbs, 1 set of 15 @ 40 lbs
Rear Delt 2 Sets of 15@ 10 lbs
Chest Press 2 sets of 15 @ 30 lbs
Pulldown 2 sets of 15 @ 45 lbs
Row 2 sets of 15 @ 45 lbs
Overhead Press 2 sets of 15 @ 30 lbs
Arm Extension 2 Sets of 15 @ 10 lbs
Other:
30 minutes of Yoga using my phone app: Pocket Yoga (Desert practice)
Measurements:
Biceps 11"
Forearms 10"
Underbust 36"
Waist 33.5"
Hips 41"
Right Thigh 26", Left Thigh 25"
Right Calf 15", Left Calf 15.5"
Willkommen
Hello! And welcome to my fitness blog! Let me set one thing straight: I have no idea what I am doing. I am not a trainer, I have not studied exercise whatsoever, I do not watch fitness shows on tv. What I do know is that I don't like where my body has ended up after a handful of years of not taking care of it. I used to dance, and I used to be very active. And then.... I just wasn't anymore. Most people in this part of their weight loss back story will say something like "Life happened" but I can't say that in my case. Nothing "happened" to me, I was very proactive in lessening my activity level. It wasn't a conscious thought to stop moving and start eating, but I was definitely aware of my growing pant size and felt apathetic toward taking steps to reverse it.
But that has changed. Since May 2nd of this year I have been walking my dog more often, going to the gym on a consistent basis, and have actively found ways to sneak exercise into my daily routine. Though I have only lost 1 measly pound during this time, the benefits are still overwhelming. My body has changed shape; not dramatically, but in the distribution of my weight throughout my body, and thus my clothes are hanging slightly looser. I have noticed my aggressive driving dissipate; I sleep deeper; my chicken wings have almost disappeared just by doing simple curls with 10-pound dumbbells in front of the tv! I still have a spare tire around my midsection, my thighs still touch and I am still too self-conscious to wear tank tops but I am well on my way to meeting my fitness goals!
But that has changed. Since May 2nd of this year I have been walking my dog more often, going to the gym on a consistent basis, and have actively found ways to sneak exercise into my daily routine. Though I have only lost 1 measly pound during this time, the benefits are still overwhelming. My body has changed shape; not dramatically, but in the distribution of my weight throughout my body, and thus my clothes are hanging slightly looser. I have noticed my aggressive driving dissipate; I sleep deeper; my chicken wings have almost disappeared just by doing simple curls with 10-pound dumbbells in front of the tv! I still have a spare tire around my midsection, my thighs still touch and I am still too self-conscious to wear tank tops but I am well on my way to meeting my fitness goals!
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